Three Evidence-Based Principles for Healthy Eating

A food systems expert, Prof. Mark Lawrence published a scientific report published in the Nutrition Journal (2024) on what forms the basis of a healthy and sustainable (in the sense of word) diet.

This report shows that a healthy food which also sustains the environment comes down to just 3 basic principles that have stood the test of time. They're variety, balance and moderation.

It's interesting because these principles have their foundation in evolutionary and ecological processes as well as reasoning. These principles aren't just some arbitrary guidelines. They're deeply rooted in how human physiology has evolved over time and how our food systems interact with the environment.

Here's a break down each principle and how you can actually put them into practice:

Variety

Variety is a biological necessity that stems way beyond food only. No single food, (except breast milk for infants), can provide all the nutrients you need.

The report points out that foods can differ widely in the nutrients they contain; over 26,000 different bioactive compounds can be found in different foods, each playing a role in our health.

So eating a wide variety of foods increases your chances of getting more of the benefits foods have to offer.

Practical steps to embrace variety in your food choices:

• Choose foods from all core food groups as much as possible - vegetables, fruits, whole grains, proteins and dairy or alternatives.
• Try different vegetables and fruits (of different colors) vegetables in your meal
• When it comes to whole carbs, consider grains aside rice. Look at sorghum, wheat, corn, quinoa, even different varieties of rice. Check out this 3-ingredient nutrient-dense dish made from sorghum.
• Inculcate different sources of protein from both plant and animal origin (limit to plant sources only if you're vegan)

Balance

The report identifies two major imbalances in modern diets: too few plant-based foods in daily meals and an overreliance on ultra-processed foods. You see, this imbalance is not only about personal health. It's about the health of the next generation and also the environment. Balance has been a core principle of life irrespective of the sphere, meaning it applies to food choices as well.

Here are some simple ways to restore balance into your food choices:

• Make plant-based foods the star of your meals as much as your time and resources allow it.
• When choosing packaged foods, prioritize those with minimal processing.
• If you're not vegan, consume food from animal sources as a complement to enrich your meals rather than the main focus.

Moderation

Prof Lawrence' report frames moderation in an interesting way – it's about matching your food intake to your body's energy needs (without exceeding those needs).

You many be wondering, "so how do I know my body's energy needs"? The fact is, most of us know when we're satisfied while eating. Sometimes, people eat not because they're hungry; they just want to it. Other times, people are literally shoving food down their throat so by the time the body signals satiety, they're already overeaten.

This principle of moderation helps achieve a healthy body weight and reduce food waste while preserving resources.

Here are some actionable moderation strategies for you:

• Pay attention to your hunger and fullness cues rather than just eating by the clock.
• Take time to eat enjoy your meals mindfully any time you can without rush
• Plan your meals as much as possible to reduce impulse eating and food waste
• You could also serve meals on smaller plates to naturally control food portions.

These 3 timeless principles give a practical framework for personal health as well as sustaining our environment when done at scale. It's important to not that while individual needs may vary, these fundamental principles remain applicable regardless of place and time; they transcend cultural boundaries and apply in all contexts.

The beauty in these 3 principles - variety, balance and moderation, is their flexibility. You don't need to overhaul your entire diet overnight. Start with just one principle, perhaps eating different kinds of fruits this month (variety). Taking it one step at a time is what matters.