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Tuesdays with Jeff: Insights Into Your Health: The Healthy Eating Placemat: A Visual Guide To Healthy Eating

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QUESTION: Right now we are all bombarded with every kind of vegan or plant-based diet in the world. How would you capsulize Jeff Novick’s recommendations?

I have really been thinking about that lately and how best to describe the principles of a healthy diet, and I think, plant-centered, minimally processed, calorie dilute, low SOS & variety, really sums it all up. It’s not just vegan, vegetarian or plant-based because one could have a pretty bad vegan, vegetarian or plant-based diet. So I like to say “plant- centered” but I also add that it should be minimally processed. I don’t say “whole” or “unprocessed” as not all processing is bad. Processing per se isn’t what’s hurtful, it’s processing that either detracts from the value of the food (i.e., refining) or adds something that is potentially harmful, (i.e., salt, sugar, etc.). So plant-centered, minimally processed, and then calorie dilute, because so much food has become so calorie dense which is a major contributing factor for obesity and many other diseases. The fourth principle is a diet low in SOS, which is salt, oil/fat and sugar. Even if you have a plant-centered, minimally processed, calorie-dilute diet and you cover it with salt, sugar, and oil, it is not healthy. I’m not going to say none, but low, as it isn’t all or nothing.  Last but not least, variety.  We want a variety of foods, over time, from each food group. It does not have to be at every meal.  People get caught up in the Super-Food concept and the only vegetable they will eat is kale, or the only fruit they will eat is blueberries, etc., etc. However, the best way to insure nutritional adequacy is to consume a variety of foods in each of the food groups.

Read the rest of the article and get Jeff’s Health Eating Placemat! 

About the author

Jeff Novick
Jeff Novick, MS, RD, LD, LN is truly a unique dietitian and nutritionist. With over 24 years of experience in nutrition, health, fitness and natural living, he offers expert health advice distilled into powerful, easy-to-understand language on a variety of current topics.Novick’s insightful and humorous approach to nutrition and health has helped thousands worldwide make the transition to healthy living. He holds both undergraduate and graduate degrees from Indiana State University in nutrition, with a minor in exercise science.Novick serves as Vice President for Executive Health Exams International and lectures at the McDougall Program in Santa Rosa, California and at the Engine 2 Immersion program in Austin, Texas. He is also the Director of Nutrition for the Meals for Health program, which is helping empower low-income families to achieve optimal health.For almost a decade, Novick served as the Director of Nutrition at the Pritikin Center in Aventura, Florida, and as Vice President of the Board of the Directors for the National Health Association (NHA). He also served as the Director of Health Education for the NHA and as an Adjunct Professor in the School of Health Sciences for Kaplan University.Novick has taught nutrition classes at Indiana State University, Indiana University Medical School, the University of Miami Medical School and the Florida Academy of Family Physicians. He regularly lectures at medical conferences across the country. While in Indiana, he created and taught the Nutrition Education Initiative, a preventive medicine curriculum for medical doctors, residents and medical students. In recognition of this groundbreaking project, Indiana’s governor awarded Novick the Indiana State Public Health Excellence in Health Science Award and Indiana State University awarded him the Graduate-of-the-Last-Decade Award.He has been interviewed by Newsday, Parade, Men’s Health, Shape, Women’s World and has appeared on Fox News, Discovery Health, the Today Show and other media outlets nationwide. He recently appeared in the documentary Processed People and the movie Fatboy, which won the Best Documentary award at the Fort Lauderdale and Queens Film Festivals.

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