Dietitian Highlights Crucial Guidelines for Maintaining Optimal Health and Fitness
Dr. Kurt Hong's Mediterranean Diet Approach Promotes Healthy Aging and Disease Prevention
Dr. Kurt Hong, a specialist in obesity, nutrition researcher, and professor of medicine and aging, advocates for a Mediterranean diet approach to promote healthy aging and disease prevention. This dietary strategy emphasizes a high intake of fruits, vegetables, fish, and strict portion control.
According to Dr. Hong, this approach provides essential nutrients, antioxidants, fiber, and healthy fats that reduce inflammation, support cardiovascular health, improve metabolic function, and lower the risk of chronic diseases like type 2 diabetes and cancer.
Eating plenty of fruits and vegetables supplies fiber, which helps lower cholesterol, supports a healthy gut microbiome, and is linked to an 18-25% reduced risk of premature death according to a 2019 study. Fish provides lean protein and omega-3 fatty acids that protect heart and brain health. Portion control promotes mindful eating and helps maintain a healthy weight, which reduces the risk of age-related conditions strongly tied to diet and body weight.
Dr. Hong’s approach is grounded in evidence showing the Mediterranean diet as the "healthiest eating plan," consistently ranked highly by US News and World Report. His four simple dietary rules focus on whole, nutrient-dense foods and moderation, which together have a transformative effect on healthy aging. This approach may add healthy years by helping the body "behave" younger than its chronological age through reducing chronic disease risk factors and promoting metabolic health.
However, Dr. Hong acknowledges that it's nearly impossible to avoid ultra-processed foods entirely, as they're "everywhere." To combat this, he recommends preparing meals in advance to eat less of ultra-processed foods. For people with little time, he recommends using meal delivery services to eliminate the ultra-processed part of meals.
Dr. Hong's favorites include wild-caught salmon, white tuna, and halibut. He consumes calorie-dense foods like eggs in moderation to meet his nutritional goals while maintaining a healthy weight. He also discards the calorie-rich yolks from two of his three hard-boiled eggs to control calorie intake.
In conclusion, Dr. Hong’s Mediterranean diet strategy supports long life and disease prevention by prioritizing plant-based foods rich in fiber, incorporating fish for healthy fats and protein, and practicing portion control to optimize nutrient intake and weight management.
What about incorporating science-backed fitness-and-exercise routines and wellness practices into this Mediterranean diet approach, Dr. Hong?Wouldn't focusing on science-based health-and-wellness practices, such as stress-reduction techniques and regular exercise, further enhance the benefits of the Mediterranean diet in promoting healthy aging and disease prevention?And, considering the importance of proper nutrition in aged individuals, wouldn't it be crucial to remain mindful of the nutrient content in supplements or meal replacements often associated with aging, especially those promoting 'anti-aging' properties, to ensure they align with the principles of your Mediterranean diet approach?
