Understanding the Whole-Diet Approach
by Ashleigh Feltham, Accredited Practising Dietitian and Accredited Nutritionist.

Are you one of the many people who shame certain foods but neglect to critique the rest of your diet? The removal of specific foods from your diet may be counterproductive to achieving your overall health and nutrition goals. How you eat and the foods you do include have a larger impact on your health and nutrition goals.

For example, you may be removing all cake from your diet to stop the risk of diabetes, but then fail to meet an important food group, such as fruit, vegetables, lean meat or alternatives, dairy or wholegrains to support your overall health.

Another example is focusing on a specific macronutrient too much. For example, following a low-fat diet to reduce your risk of certain chronic diseases like diabetes, heart disease or obesity. Potential problems with this strategy include switching fats with refined carbohydrates, or forgetting to include healthy fats. Unsaturated fats like polyunsaturated and monounsaturated fats found in extra virgin olive oil, nuts, seeds and avocado are health promoting and can reduce your risk of chronic diseases when included as part of an overall balanced diet.

It really comes down to the quality of your diet and food choices rather than cutting a specific macronutrient for health and optimal nutrition.

Focusing on your diet as a whole has many benefits. Each food itself provides your body with nutrients, but certain foods eaten together can offer benefits to your body. For example, the fat-soluble vitamins A, D, E and K are best absorbed with fat, so having for example leafy greens with extra virgin olive oil enhances your body’s ability to absorb vitamins A and K. Another example is eating kale with beef; the non-haem iron in kale is better absorbed when combined with the haem source of beef.

When you focus on your diet as a whole and meeting the needed serves of vital food groups each day, you not only increase your chances of achieving all your nutritional needs, but you will also have less space for the “sometimes” foods. An example is meeting your daily vegetable serves. This alone leaves you feeling fuller throughout the day, helping you go without the donut or extra piece of chocolate in your desk draw.

Focusing on your diet and top quality food choices eliminates the mistake of hating certain macronutrient food groups. For example, a donut or a burger bun does not have the same nutrition profile as wholegrains. Wholegrains can include wholegrain pasta, couscous, crackers, bread, brown, black or red rice, quinoa, teff, corn or wholegrain cereals.

Wholegrains are rich in nutrients, which can be enjoyed as part of an overall balanced diet. The fibre in wholegrains assists healthy cholesterol levels, blood pressure and weight. Wholegrains also provide your body with many vitamins, minerals and antioxidants that optimise the function of your body. These include iron, zinc, potassium, magnesium, B vitamins, selenium and vitamin E.

One of the healthiest dietary patterns is the Mediterranean diet. It is a good example of including a “sometimes” food or drink whilst maintaining your nutrition and health goals. The Mediterranean diet is made up primarily of plant-based foods, dairy, extra virgin olive oil and seafood. It limits red meat and processed meat, added sugar and refined grains. This diet also includes a “sometimes” beverage serving of alcohol. Due to the majority of the diet including significant amount of the plant-based foods, extra virgin olive oil and seafood, the protective effects of these groups to your health outweigh the inclusion of alcohol. This dietary pattern demonstrates that you do not need to cut the treats that you enjoy to achieve your nutrition and health goals.

Take-home message:

Are you one of the many people who have been focusing too much on single nutrients or foods over a whole-diet approach? Taking a step back and seeing your diet and habits as a whole could be the key to achieving your optimal health and nutrition goals.

References:

1. Tapsell LC, Neale EP, Satija A, Hu FB. Foods, Nutrients, and Dietary Patterns: Interconnections and Implications for Dietary Guidelines. Adv Nutr. 2016 May 16;7(3):445-54. doi: 10.3945/an.115.011718. PMID: 27184272; PMCID: PMC4863273.
2. Kale, Raw. Food Data Central.