Prescription
Your diet prescription
Diet is rooted in family and culture, which makes it one of the hardest habits to change. It also does more for health, longevity and quality of life than almost anything else.
Limit added sugars and refined carbohydrates
Cut down or eliminate table sugar, other sweeteners, and refined carbohydrates like white bread, pasta and pastries.
Why. Added sugars and refined carbs spike blood sugar, which triggers insulin and promotes fat storage. Over time that cycle can lead to weight gain and insulin resistance, raising the risk of type 2 diabetes. Limiting them steadies blood sugar and energy through the day. The 2025–2030 Dietary Guidelines for Americans now say no amount of added sugar is recommended, and that any one meal should have no more than 10 grams of it.1
- Avoid high-sugar foods and drinks: soda, fruit juice, sports drinks, candy.
- Watch for hidden sugar in bread, condiments and “low-fat” products.
- Replace refined carbs with fiber-rich ones: vegetables, whole grains and legumes.
Tip. Check Nutrition Facts labels, or look foods up in USDA FoodData Central, to see added sugar.
Plan meals around protein
Include a good source of protein in every meal to support muscle, prevent injury and maintain strength.
Why. Protein is essential for muscle repair, immune function and metabolic health. It keeps you full, which cuts snacking and overeating, and it protects lean muscle as you age.
Target: about 1 gram of protein per pound of body weight each day, with at least 30 grams per meal.
Tip. Good sources are lean meats, eggs, fish, legumes and dairy.
Eat whole, unprocessed foods
Choose foods as close to their natural state as you can. Reduce, then eliminate, processed foods, especially those with added sugars and seed oils.
Processed foods to avoid:
- Packaged snacks: chips, cookies, crackers
- Sugary cereals
- Fast food and frozen meals
- Sodas and sugary drinks
- Canned soups and sauces
Why. Processed foods are designed to be easy to overeat. They can drive insulin surges and chronic inflammation. Whole foods steady insulin and supply the nutrients your body needs. In a month-long NIH study, 20 adults ate about 500 more calories a day and gained about 2 pounds in two weeks on an ultra-processed diet, compared with a minimally processed diet matched for sugar, fat, fiber and carbohydrates.2
About seed oils. Oils like canola, soybean and sunflower are high in omega-6 fats and heavily processed. I recommend cooking with olive oil, avocado oil or animal fats instead.
Tip. Cook your own meals from fresh fruit, vegetables, beans, nuts and whole cuts of meat. On labels, look for high fructose corn syrup, cane sugar and glucose syrup.
Choose organic, pasture-raised and free-range
Where you can, buy organic produce, pasture-raised meat, and free-range poultry and eggs.
Tip. Build a meal prep routine. Cooking for the week keeps you consistent and away from convenience food.
Hydration
Drink half your body weight in ounces of water each day. If you are overweight, use your ideal body weight for the calculation.
| Body weight (or ideal weight) | Water per day |
|---|---|
| 120 lb | 60 oz |
| 160 lb | 80 oz |
| 200 lb | 100 oz |
Calculate your ideal body weight at MDCalc
Heart conditions. If you have heart failure or another heart condition, talk with me before changing how much you drink. You need a personal daily fluid goal.
- Carry a water bottle through the day.
- Set reminders to drink.
- Add lemon or cucumber if plain water is hard to get down.
Sources
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030. realfood.gov.
- Hall KD, Ayuketah A, Brychta R, et al. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism. 2019;30(1):67–77. doi:10.1016/j.cmet.2019.05.008.