March 2024

Current nutrition recommendations are made using general ideas of healthy foods, laboratory blood tests, and clinical symptoms. As scientists discover more about the human genome, they are learning more about the health and nutrition information coded there. People eating the same foods can have very different health according to their genetics. We aren’t quite there with the ease and affordability for all patients, but we may be looking at a future where we can look inside of ourselves to learn what we should eat (or avoid).

Precision nutrition is an approach to diet and health that emphasizes personalized, individualized recommendations based on factors such as genetics, lifestyle, and metabolic characteristics. It recognizes that each person's nutritional needs and responses to food are unique, and seeks to tailor dietary interventions accordingly. By using scientific research, data analysis, and technology, precision nutrition offers personalized guidance to optimize health outcomes and achieve specific goals. This approach empowers individuals to make informed choices about their diet, considering their unique needs and preferences. Ultimately, precision nutrition aims to enhance the effectiveness and sustainability of dietary interventions, promoting better health and well-being on an individual level.

New research is helping scientists and clinicians determine how health can be individually optimized through nutrition choices based on our DNA.¹ One study suggests if someone is genetically predisposed to Alzheimer’s disease, a targeted diet could be employed to potentially prevent or reduce the risk of developing that disease.² Listen to one of the scientist’s explain the research here (video located just below the abstract). 

Clinicians are also making treatment plans using precision nutrition for their patients with diabetes and even cancer.^3,4 As scientists discover more about how metabolic pathways work and connect to disease and the food that we eat, clinicians are able to use precision nutrition as a powerful part of treatment for their patients.

What is the right, easiest, or best diet to follow? What about Keto, paleo, DASH, Atkins, South Beach, intermittent fasting, Mediterranean, low carb, low fat? How does anyone make sense of all of the available information (while sorting out the misinformation) about food and health?

One simple answer is, “the best diet is the one that works the best for you and your family.” Every family is living with a distinct combination of culture, health, economy, employment, and location. What may be an easy and delicious meal for one family, may be impractical or unappealing to another. Think about your current diet and see how it fares while trying to follow these suggestions.

Focus on Whole Foods: Prioritize whole, minimally processed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense and provide essential vitamins, minerals, and fiber.

Emphasize Variety: Include a wide variety of foods from different food groups to ensure a diverse intake of nutrients. Explore foods from your own cultural heritage as well as others, celebrating the rich tapestry of global cuisine.

Practice Portion Control: Listen to your hunger and fullness cues, and avoid oversized portions, which can contribute to weight gain and other health issues.

Choose Moderation, Not Deprivation: Use a balanced approach to eating that includes all foods in moderation. Instead of labeling foods as "good" or "bad," remember that enjoying treats and indulgences occasionally is ok while focusing on overall dietary patterns.

Include Healthy Fats: Include healthy fats in your diet, such as those found in avocados, nuts, seeds, and olive oil. These fats are essential for supporting brain health, hormone production, and overall well-being.

Stay Hydrated: Stay hydrated by drinking water throughout the day. Limit sugary beverages like soda and juice, which can contribute to excess calorie intake and health problems.

Customize to Cultural Preferences: Adapt general nutrition guidelines to align with your cultural heritage and personal preferences.

Consider Economic Constraints: Seasonal produce, shopping sales, and using affordable protein sources like beans and legumes are some ways to add variety to your diet on a budget.

Be Physically Active: Find enjoyable forms of exercise that fit your interests and abilities, whether it's walking, dancing, gardening, or playing sports.

If you need a little motivation to make some dietary shifts, consider adding The Omnivore’s Dilemma by Michael Pollan, to your reading list. Pollan crafted a concise message to keep in mind with every meal; “Eat food. Not too much. Mostly plants.” If you start with this general guidance and work within the framework of the suggestions above, you can build a healthy diet that is right for you and your family. Then you can start incorporating more foods that are specific to your physical and mental health needs!

Citations

1. Voruganti VS. Precision Nutrition: Recent Advances in Obesity. Physiology (Bethesda). 2023.

2. Norwitz NG, Saif N, Ariza IE, Isaacson RS. Precision Nutrition for Alzheimer's Prevention in ApoE4 Carriers. Nutrients. 2021.

3. Antwi J. Precision Nutrition to Improve Risk Factors of Obesity and Type 2 Diabetes. Current Nutrition Reports. 2023.

4. Martínez-Garay C, Djouder N. Dietary interventions and precision nutrition in cancer therapy. Trends in Molecular Medicine. 2023.