There's a better way to healthy eating without completely removing 'bad foods' from your diet

Americans consume too much added sugars, artery-clogging fats, refined starches, red meat and salt and don’t eat enough nutrient-rich vegetables, fruits, nuts, beans and whole grains that can help prevent heart disease, diabetes and cancer.

For example, rather than urging people to skip pasta because it’s a refined carbohydrate, a more effective message might be to tell people to eat it the traditional Italian way, as a small first-course portion. The guidelines’ first principle is to adjust one’s “energy intake and expenditure” to “achieve and maintain a healthy body weight,” a recommendation that may be easier to follow with the next two principles: Eat plenty of fruits and vegetables, and choose foods made mostly with whole grains rather than refined grains.

Experts have long known that animal products like beef, lamb, pork and veal have a disproportionately negative impact on the environment. Raising animals requires more water and land and generates more greenhouse gases than growing protein-rich plants does.However, she cautioned, if a plant-based diet is overloaded with refined carbohydrates and sugars, it will raise the risk of Type 2 diabetes and heart disease.

Instead, use liquid plant oils like corn, soybean, safflower, sunflower, canola, nut and olive. They have been shown to lower the risk of cardiovascular disease by about 30 percent, an effect comparable to taking a statin drug.

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