Do vs Don’t

Do vs Don’t
I think there are multitude of “facts” about nutrition but little guidance on which of these “facts” are the most important ones.  I think it is human nature to follow the recommendation that is easy or tasty and ignore the rest.
So my approach is to focus on the “low-hanging fruits” - these actually turns out to be vegetables.  I encourage a “do” rather than a “don’t” approach.  I believe if I FIRST eat sufficient amount of vegetables, there would be less room in me to eat the “don’t”s.
1. Eat Well Plate: “At least 400 g (i.e. 15 oz or nearly 1 lb) of fruit and vegetables per day (2), excluding potatoes, sweet potatoes, cas- sava and other starchy roots.”  I ask my patients to take the mindset that these vegetables are their medicine and are non-discretionary.
https://www.who.int/nutrition/publications/nutrientrequirements/healthy_diet_fact_sheet_394.pdf?ua=1

2. More than 2 servings of fruits increase risk of type 2 DM
https://bmjopen.bmj.com/content/4/11/e005497

3. Aside from processed foods which may contain chemicals unatural to the human physiology, ALL other foods may be enjoyed in moderation.  Variety is the spice of life.
I share the following with my patients every chance I get, in my office or in the ER.  I try to help them realize the powerful control they actually have on their own suffering.  Knowledge is often only half the battle.  To provide self-management support I also run weekly groups and share the same information.

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