In a world flooded with fad diets and conflicting nutrition advice, two leading physicians—Dr. Stephen Devries and Dr. Ethan Lazarus—have laid out a practical, sciencebacked framework for healthy eating that goes beyond calorie counts and food labels. Their insights, shared through the American Medical Association, emphasize intuitive eating, mindful planning, and a return to whole, minimally processed foods.
Key Takeaways from the Doctors’ Advice
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Healthy eating is not just about what you eat, but why and how you eat
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Meals prepared at home offer better control over ingredients and portion sizes
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Creating a consistent eating schedule helps avoid impulsive, emotiondriven food choices
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Listening to your body’s signals—energy levels, satiety, and mood—can guide better food decisions
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Avoiding added sugars and processed foods is essential for longterm health
How to Eat Right: Building a Sustainable Pattern
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Focus on whole foods that don’t need labels—vegetables, fruits, beans, whole grains, and lean proteins
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Choose healthy fats like nuts, seeds, and olive oil, while limiting saturated and trans fats
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Balance meals with a mix of macronutrients: protein, fat, and complex carbohydrates
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Avoid skipping food groups; variety ensures a full spectrum of nutrients
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Don’t obsess over perfection—consistency and enjoyment are key to longterm success
Smart Snacking Strategies
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Pair light foods with healthy fats for satiety—like apple slices with peanut butter
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Prepackage nutritious snacks to avoid reaching for processed options during cravings
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Combine macronutrients in snacks for sustained energy—such as wholegrain crackers with lowfat cheese
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Practice mindful snacking by stepping away from screens and savoring each bite
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Carry healthy snacks to avoid vending machine temptations
Lifestyle Integration and Emotional Awareness
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Stress, boredom, and fatigue often trigger unhealthy eating—identify your patterns and plan accordingly
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A good sleep schedule supports better food choices and reduces emotional eating
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Cooking at home with unprocessed ingredients helps reduce salt, sugar, and unhealthy fats
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Pay attention to how food makes you feel—energized or sluggish, satisfied or craving more
Macronutrients and Micronutrients: Quality Over Quantity
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Most people consume enough protein; focus instead on the quality of fats and carbs
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Choose avocados over fries, blueberries over candy—nutrient density matters
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Micronutrients are best obtained through a varied diet rich in colorful produce and whole grains
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Vegans may need B12 supplementation, but most other nutrients can be covered through food
As Dr. Devries puts it, healthy eating is foundational to good health—even when medication is involved. And as Dr. Lazarus adds, it’s not just about knowing what’s healthy, but understanding your triggers and building a plan that works for your lifestyle.
Sources: American Medical Association, DrSharonGam.com, Harvard Health, Total You Health, eMedicalHub.com, Berkeley Wellbeing Institute
