Breaking Down Nutrition: Labels, Trendy Diets, and What Actually Matters

When it comes to nutrition, it’s easy to feel overwhelmed by the endless food labels, trendy diets, and conflicting information online. March is National Nutrition Month, an ideal time to pause, clear up the confusion, and focus on what really matters for overall health.

Lucette Talamas, a registered dietitian at Baptist Health, explores the essentials of making healthier food choices, navigating the often-confusing food labels, and debunking some common misconceptions during a new Baptist HealthTalk podcast with host Johanna Gomez.

Ms. Talamas emphasizes that the healthiest foods are the ones closest to their natural state. “The healthiest foods are going to be the ones that are less processed and more in their whole form,” she explains. These include fruits, vegetables, whole grains, lean proteins, and healthy fats from nuts, seeds, and beans. These foods form the foundation of a balanced diet.

However, not all foods are created equal, and Ms. Talamas suggests keeping a close eye on three specific components: saturated fat, sodium, and sugar. “Foods that are high in those three are probably not as helpful,” she notes. These ingredients often indicate highly processed foods that should be consumed in moderation.

Decoding Nutrition Labels

One of the most confusing aspects of grocery shopping is reading nutrition labels. Ms. Talamas acknowledges this challenge and provides a helpful strategy. When examining a nutrition label, she suggests focusing on the Percent Daily Value (DV) listed on the right side. “You just have to remember two numbers: 5 percent and 20 percent,” she advises. “If a nutrient is around 5 percent, it’s considered low. If it’s around 20 percent, it’s high.”

For instance, when looking at saturated fat, aim for products with a low percentage to avoid overconsumption of unhealthy fats. The key takeaway? “If something’s high in saturated fat, it will be around 20 percent,” she adds.

The Importance of Fiber

One nutrient many people overlook is fiber. she points out that fiber is crucial for heart health, gut health, and overall well-being. It helps manage cholesterol, supports a healthy gut microbiome, and even plays a role in preventing conditions like diverticulosis and colon cancer. Despite its importance, many Americans are not consuming enough fiber, with most falling short of the recommended daily intake.

For women, the goal is about 25 grams of fiber per day, and for men, about 38 grams. “Most people do have to work on getting more dietary fiber in their diet,” Ms. Talamas says. She recommends choosing whole fruits, vegetables, and whole grains as your fiber-rich foods to help meet your daily needs.

Protein: Quality Over Quantity

When it comes to protein, Ms. Talamas explains that most people are getting enough—but the issue often lies in how protein is distributed throughout the day. “Protein is usually the lowest in the morning for people,” she shares. It’s essential to include protein at each meal to maintain energy levels and support muscle health.

Ms. Talamas suggests simple, high-quality protein sources like eggs, Greek yogurt, and cottage cheese. “If you can identify a protein source, you’re probably getting a good amount,” she advises. Combining a couple of these protein-rich foods in one meal is a great way to meet your needs without overcomplicating things.

Food Trends and Fad Diets: Proceed with Caution

We’ve all heard about the latest food trends or “fad diets” that promise rapid weight loss or health miracles. Ms. Talamas cautions against falling for restrictive diets that eliminate entire food groups, such as carbs or fruits. “Fad diets are usually pretty restrictive and eliminate at least one food group,” she warns. These diets often promise quick results but can be damaging to both physical and mental health.

Instead of hopping on the next fad diet, she advocates for a sustainable, balanced approach to eating—one that focuses on a consistent, healthy eating pattern rather than temporary restrictions. “The goal is to have a healthy dietary pattern, not to be on and off these diets,” she says.

With the popularity of juice cleanses and detoxes, many wonder if these are necessary for maintaining good health. Ms. Talamas makes it clear: you don’t need a juice cleanse. “Our body has a natural detoxification system that works perfectly fine when we’re eating healthy foods,” she explains. In fact, restrictive cleanses can sometimes do more harm than good.

Instead of following a trendy cleanse, focus on a balanced diet that supports your body’s natural detox processes. “Eat healthful foods and let your body do its job,” she advises.

The Mediterranean Diet: It’s More of a Lifestyle

The Mediterranean diet is often hailed as one of the healthiest eating patterns, known for its emphasis on fruits, vegetables, whole grains, nuts, seeds, and lean proteins. Ms. Talamas explains that the Mediterranean diet is more of a lifestyle than a rigid eating plan. “The Mediterranean diet is not one set diet; it’s a dietary pattern,” she said. This pattern includes lots of plant-based foods, moderate amounts of animal proteins, and a focus on healthy fats like olive oil.

While the Mediterranean diet is effective for many people, it’s not a one-size-fits-all solution. “Different cultures can learn the concepts of the Mediterranean diet and apply them to their own culture,” Ms. Talamas says. The key is to adopt the underlying principles—more plants, less processed food, and healthy fats—and adapt them to your personal preferences and cultural traditions.

Ms. Talamas wraps up with two simple yet powerful pieces of advice for anyone looking to improve their health. The first: portion sizes matter. Smaller portions can help regulate calorie intake without needing drastic changes. The second: reduce processed food consumption and focus on whole, natural foods. “The more natural the food, the better it is for your health,” she concludes.