Nutrition

Nutrition

The Foundation for Optimizing Overall Health

"Healthier eating” means adopting a dietary pattern that

Energizes
Optimizes mental health
Supports muscle health and prevents muscle loss
Lowers risk of chronic conditions
Prevents muscle loss (sarcopenia)
Supports metabolic health
Prevents complications (ascites, encephalopathy, osteoporosis)
Lowers cardiovascular risk

We recommend a dietary pattern that consists 80% of plants

Benefits of a plant-based diet - of at least 80%

Benefits of a plant-based diet - of at least 80%

Plants - better health

Plants - better health

Strategies to shift

towards plant-forward eating

Meatless Mondays

No meat one day a week or meal per day!

To dishes you already enjoy (e.g., spinach in pasta sauce, extra veggies in stir fry/stews, mushroom in meat patty)

Substitute with alternative meat

In some “hidden” places (e.g., spaghetti sauce, tacos) SWAP-MEAT study

Know your alternative protein

Legumes/pulses, Tofu, Tempeh, Quinoa, Almonds, Vegetables!

Can plants provide enough protein to make a plant-based diet sustainable?

Protein: Myths vs Facts

Protein: Myths vs Facts

Plants - protein content

Plants - protein content

Protein: How Much and When

Protein: How Much and When

We recommend to aim to eat 30+ different plants per week

Embrace dietary diversity

Embrace dietary diversity

How many plants have you eaten this week?

How many plants have you eaten this week?

Different dietary patterns

Have you ever wondered which dietary pattern might be the best fit for you?

One you can maintain consistently and sustainably over the long term.

Introduction to different dietary patterns

Whole Food

Plant-Based Diet

Whole Food

Weil's

Anti-Inflammatory Diet

Weil's

Mediterranean

Diet

Mediterranean

DASH Diet

(Dietary Approaches to Stop Hypertension)

DASH Diet

Food Hacks

Eating strategies and other strategies

Use olive oil, avocado oil, canola oil where you can, instead of butter, margarine, corn oil. Try plant-based butters (with olive or avocado oil).

Pick your plants first

Rather than center your meal around your ”protein” (typically meat-based), think first about what plants you will eat, then see if it needs supporting animal-based products (e.g., meat, dairy).

Use spices liberally! The more color the better. Turmeric, chili powder, sumac, cumin, cinnamon, etc.

Eat the rainbow

Aim to get as many natural colors represented in your meals.

Clothe your Carbs - don't let them go naked!

Slow down sugar absorption by adding fiber, fat, and protein to your starches/sugars!

Fiber is your underwear

Start with a veggie (high fiber) starter and you will reduce your glucose spike after a carbohydrate rich meal.

Prep with vinegar or lemon juice

Inactivates salivary amylase, slows stomach emptying, increases uptake of glucose by the muscle - for best results consume 20 minutes prior to your meal.

Sweeten less - taste more

Rediscover real natural flavor! Sweet receptors down-regulate with overuse. Cut back gradually and your sensitivity returns—fruit tastes sweeter, desserts feel richer.

Keep it whole - Respect the food matrix!

The food matrix is the natural architecture of food—the way the nutrients are bound together. This affects how fast the nutrients are digested and absorbed.

Reduce your ultra-processed food intake

What are ultra-processed foods

What are ultra-processed foods

How to reduce your ultra-processed food intake

How to reduce your ultra-processed food intake

More strategies to shift toward less sweetness and more flavor

Less sweet - more natural flavor

Less sweet - more natural flavor

Support Integrative Hepatology

Thank you for making a difference.

Donate

Become a sponsor and add your logo to our site