From the Guidelines
The most effective step one foods for improving health outcomes are whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats, as recommended by the American Heart Association 1. These foods have been shown to have a positive impact on cardiovascular health, reducing the risk of heart disease, stroke, and hypertension.
- Fruits and vegetables are high in nutrients and fiber, and low in calories, making them an excellent choice for overall health and well-being.
- Whole grains, such as brown rice, quinoa, and whole wheat, provide complex carbohydrates, vitamins, and minerals, and have been associated with a lower risk of cardiovascular disease.
- Lean proteins, such as poultry, fish, and legumes, are rich in protein and low in saturated fat, making them a healthy choice for heart health.
- Healthy fats, such as those found in nuts, seeds, and avocados, have been shown to have a positive impact on cholesterol levels and overall cardiovascular health. The American Heart Association recommends eating a variety of these foods, including at least 5 servings of fruits and vegetables per day, and choosing whole grains over refined or processed grains 1. Additionally, the American Cancer Society recommends eating a variety of whole, unprocessed foods, including fruits, vegetables, whole grains, and lean proteins, to reduce the risk of cancer 1. Overall, incorporating these step one foods into your diet can have a significant impact on improving health outcomes, reducing the risk of chronic diseases, and promoting overall well-being.
- It is essential to choose whole, unprocessed foods over processed and packaged foods, which are often high in added sugars, salt, and unhealthy fats.
- Drinking plenty of water and limiting sugary drinks is also crucial for maintaining good health.
- A healthy eating pattern that includes a variety of whole foods can help support overall health and well-being, and reduce the risk of chronic diseases 1.
From the Research
Step One Foods with Proven Efficacy
The following foods have been identified as having a positive impact on health outcomes:
- Fruits and vegetables: high consumption has been associated with reduced risks of non-communicable diseases (NCDs) including cardiovascular disease and cancer 2, 3, 4
- Whole grains: choosing whole grain foods and products is recommended for promoting cardiometabolic health 3
- Legumes: whole foods plant-based approaches that include legumes have many health benefits, including reduced risk of chronic diseases 5
- Nuts and seeds: plant-based foods, including nuts and seeds, are higher in healthier alternatives and lower in animal-based foods, particularly fatty and processed meats 2
- Healthy sources of protein: mostly plants, regular intake of fish and seafood, low-fat or fat-free dairy products, and lean cuts and unprocessed forms of meat or poultry 3
Key Considerations
When following a whole foods plant-based eating pattern, it is essential to be aware of key nutrients that may be compromised, such as:
- Calcium
- Iron
- Vitamin D
- Omega 3 fatty acid-docosahexaenoic acid (DHA)
- Vitamin B12 5 Careful planning and utility of dietary supplements can help individuals achieve optimal intake of these nutrients.
Environmental Approaches
Improving the food environment can increase access to healthy foods, particularly in low-income communities:
- Nutrition education and peer education
- Community-based participatory research
- Policy changes in supplemental nutrition programs 4 Learning to create meals with a variety of seasonal fruits and vegetables purchased from affordable farmers' markets is a recommended approach to reduce food insecurity.