Nutrition

1. Reduce Processed Foods
Nutrient assessments consistently show that ultra‑processed foods have higher energy density, added sugars, saturated fats, and sodium, yet lower levels of fiber, vitamins, and minerals (https://doi.org/10.1017/S1368980017000891). Feeding studies show that ultra-processed diets lead to increased food intake, even when we keep variables like macronutrients, calories, sugar, and fiber constant (https://doi.org/10.1016/j.cmet.2020.08.014).

2. Reduce Added Sugars
Consumption of added sugars is associated with weight gain, diabetes, cancer, and cardiovascular disease (https://doi.org/10.1590/1678-98652017000500011). In contrast, berries, a key source of natural sugar, prevent cancer (https://doi.org/10.1002/biof.5520230405), cardiovascular incidents (https://doi.org/10.1111/j.1753-4887.2010.00273.x), and neurodegeneration (https://doi.org/10.1021/jf2036033).

3. Maximization of Complex and Fibrous Carbohydrates
Consumption of refined, simple carbohydrates have negative impacts on physical and mental health, while fiber-rich complex carbohydrates (oats, quinoa, whole wheat products, etc) are beneficial for the microbiome (https://doi.org/10.3390/nu14183809). We also have evidence that diets high in complex carbohydrates may improve fatigue and satiety (https://doi.org/10.1038/sj.ijo.0802284).

4. A Preference For Lean Animal or Plant-Based Protein
Consumption of vegetable protein sources is associated with better health outcomes overall compared to animal-based protein sources (https://doi.org/10.3390/nu14235115, https://doi.org/10.1093/ije/dyaa205). Within animal sources, eating fatty red meat increases the risk of death from most major causes, while eating lean white meat reduces the risk (https://doi.org/10.1136/bmj.j2241, https://doi.org/10.3390/foods11142063). Fish, as a fatty source of animal protein, is a notable exception to this guideline, as it drives down inflammation and risk of heart disease (https://doi.org/10.1371/journal.pone.0005258).

5. A Preference For Unsaturated and Plant-Sourced Fats
In humans, substituting saturated or trans fats with mono- or polyunsaturated fats reduces all-cause and cause-specific mortality risk (https://doi.org/10.1017/S0007114517003889), and animal studies show significant improvements in lifespan and slower speeds of aging (https://doi.org/10.1038/nature21686, https://doi.org/10.1039/d2mo00041e, https://doi.org/10.1111/evo.12754). Extra virgin olive oil, in particular, has been shown to reduce heart attacks, stroke, atherosclerosis, hypercholesterolemia, and obesity while providing anti-inflammatory, anti-oxidant, and anti-cancer benefits (https://doi.org/10.2174/1871530317666171114121533, https://doi.org/10.5772/INTECHOPEN.96570, https://doi.org/10.1002/EJLT.201100164).

6. Many Whole Fruits and Vegetables
Increased fruit and vegetable intake is associated with lower rates of chronic disease (https://doi.org/10.1093/ajcn/70.3.475s, https://doi.org/10.3945/an.112.002154) and improved psychological health (https://doi.org/10.1093/ajcn/nqz080). Conversely, low intake of fruits and vegetables increases the risk of degenerative diseases, including cancer and cardiovascular disease (https://doi.org/10.1073/PNAS.90.17.7915).

Integrating all of these guidelines results in what is typically called the Mediterranean-Style Diet. We have good evidence that this way of eating can extend lifespan and reduce the risk of disease (https://doi.org/10.1079/PHN2004558, https://doi.org/10.1016/j.maturitas.2009.07.013, https://doi.org/10.1111/joim.13333).