Reading nutrition advice from 50, 40, and even 20 years ago feels like stepping into an alternate universe. It’s hard to believe how close-minded and definitive those tips were when we look at them in relation to today’s actual scientific studies. To say nutrition advice has changed dramatically over the past five decades would be an understatement. Personal trainer Peter Embiricos explains that understanding this evolution can help people make better choices today. “When you look at how guidance has shifted,” he says, “you start to see patterns, and you learn what actually stands the test of time.”

The 1970s: The Rise of Low-Fat Thinking

In the 1970s, dietary fat became the primary concern in mainstream nutrition advice. Health authorities and media messaging emphasized reducing fat intake to support heart health. Even today, you’ll still see older generations opt for low-fat products and Diet Coke, even though those foods have been proven to be highly processed and loaded with sugars, making them more unhealthy than full-fat products. This decade laid the groundwork for a long-standing belief that fat was the main dietary problem. While the intention was to reduce cardiovascular risk, the broader picture of overall diet quality was still developing.

One of the key misunderstandings was treating all fats the same. Natural fats found in whole foods were grouped together with heavily processed fats. This led to widespread avoidance of foods like eggs, nuts, and certain oils that can play a valuable role in a balanced diet. Embiricos notes that this era shows how focusing on a single nutrient can oversimplify nutrition. “When people fixate on one thing, they can miss how everything works together,” he explains.

The 1980s: Processed Low-Fat Foods Take Over

The 1980s built on the low-fat movement, with food companies introducing a wide range of reduced-fat products. Grocery shelves were filled with snacks and meals marketed as healthier options simply because they contain less fat. Many of these products compensated for flavor by adding sugar, salt, and artificial ingredients. While calorie awareness increased, overall diet quality often declined due to the rise in ultra-processed foods.

Despite the popularity of low-fat foods, health outcomes did not improve in the way many expected. Rates of obesity and metabolic issues continued to climb. This raised questions about whether reducing fat alone was enough to support long-term health. Embiricos points out that this period highlights the importance of looking beyond labels. “A product can be marketed as healthy, but that does not mean it supports your goals,” he says.

The 1990s: Carbohydrates Come Into Focus

In the 1990s, attention began shifting toward carbohydrates. Diets that emphasized controlling carb intake gained traction, especially as people looked for new approaches to weight management. At the same time, fitness culture started becoming more mainstream. People began connecting nutrition more closely with performance, energy levels, and body composition.

As more research emerged on blood sugar and insulin, carbohydrates became a focal point in nutrition discussions. Some approaches encouraged limiting carbs significantly, while others promoted balanced intake.

This decade introduced the idea that different macronutrients affect the body in distinct ways. According to Peter Embiricos, this helped move conversations forward. “People started asking better questions about how food impacts performance and recovery,” he explains.

The 2000s: The Rise of Diet Trends and Personalization

The early 2000s saw an explosion of popular diet trends, from low-carb plans to high-protein approaches. Nutrition became more individualized, with people experimenting to find what worked for their bodies. Technology also began playing a role. Online resources, fitness communities, and tracking tools made it easier to access information and monitor progress.

While some individuals found success with structured plans, many struggled with consistency. Strict rules and short-term approaches made it difficult to maintain results over time.

Peter Embiricos emphasizes that sustainability became a key lesson during this period. “If a plan does not fit your lifestyle, it is hard to stick with it,” he says.

The 2010s: Whole Foods and Balanced Eating

By the 2010s, there was a noticeable shift toward whole foods and balanced nutrition. People began prioritizing minimally processed ingredients, nutrient density, and overall dietary patterns rather than focusing on a single nutrient. Concepts like meal prep, mindful eating, and long-term consistency gained traction. Fitness professionals increasingly emphasized education and habit-building over quick fixes.

There was a growing understanding that health is influenced by multiple factors, including food quality, portion control, and daily habits. Instead of chasing trends, many people started building routines that support energy, recovery, and performance. People began to focus more on how they feel and perform, which is a much more practical way to approach nutrition.

The 2020s: Data, Flexibility, and Long-Term Health

In recent years, nutrition advice has continued to evolve with advances in research and technology. Wearable devices, personalized plans, and a deeper understanding of metabolism have made it easier to tailor nutrition to individual needs. Flexibility has also become a central theme. Many people now aim for balance, allowing room for enjoyment while maintaining consistent habits that support health and fitness goals.

Where Is Nutrition Advice Headed Next?

Looking ahead, nutrition is likely to become even more personalized. As research expands, people will have access to more precise guidance based on their unique biology, lifestyle, and goals. 

Embiricos believes the core principles will remain steady. “Consistency, quality food, and awareness of your body will always matter,” he says. “The details may evolve, but those fundamentals stay relevant.”

About Peter Embiricos

Peter Embiricos is a San Diego-based personal fitness trainer who focuses on helping clients build strength, discipline, and sustainable healthy habits. His approach supports both physical performance and long-term well-being, helping individuals develop confidence, resilience, and balance in everyday life.

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Our ancestors had wisdom we are quick to ignore when we eat industrialized, dead food. People from the not so distant past used to eat fermented foods with every meal, and they are called probiotics. Fermented foods are often sour, but are not pickled with vinegar, rather they ferment and age with the help of yeast and organisms in the air. A new Chinese study finds that fermented foods and eating them, can probably help you get a better night sleep.

Famous ferments from China

Other globally recognized probiotic-rich foods include kefir, tempeh, natto, kombucha, miso, kimchi, and sauerkraut, all of which support gut health through natural fermentation.

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People who consume more ultra-processed foods—such as packaged snacks, sugary cereals, and hot dogs—may be more likely to show early warning signs of Parkinson’s disease, according to a new study published May 7, 2025, in Neurology, the journal of the American Academy of Neurology.

The research doesn’t prove that ultra-processed foods cause Parkinson’s, but it does suggest a strong association.

Related: Parkinson’s in Arab communities connected to pesticides

Researchers focused on prodromal Parkinson’s disease—the earliest phase of the condition, when neurodegeneration has begun but hallmark symptoms like tremors or slowed movement haven’t yet appeared. These subtle warning signs can develop years or even decades before a formal diagnosis.

“Eating a healthy diet is crucial as it has been associated with a lower risk of neurodegenerative diseases, and the dietary choices we make today can significantly influence our brain health in the future,” said lead author Xiang Gao, MD, PhD, of the Institute of Nutrition at Fudan University in Shanghai, China.

“There’s growing evidence that diet might influence the development of Parkinson’s disease. Our research shows that eating too much processed food, like sugary sodas and packaged snacks, might be speeding up early signs of Parkinson’s disease.”

The study followed 42,853 people with an average age of 48 for up to 26 years. None had Parkinson’s disease at the start. Over time, participants underwent medical exams and completed detailed health questionnaires. Researchers assessed for early signs of Parkinson’s, such as rapid eye movement sleep behavior disorder, loss of smell, depression, daytime sleepiness, and impaired color vision.

Participants also kept food diaries every two to four years, noting their consumption of ultra-processed foods. These included items like soda, chips, condiments, packaged desserts, and processed meats. One serving equaled a standard portion, such as one soda can or one hot dog.

After adjusting for lifestyle factors like age, smoking, and exercise, researchers found that people who ate 11 or more servings of ultra-processed food per day were 2.5 times more likely to show at least three early signs of Parkinson’s, compared to those who consumed fewer than three servings daily.

The trend held across most individual symptoms—except constipation. “Choosing to eat fewer processed foods and more whole, nutritious foods could be a good strategy for maintaining brain health,” said Gao. “More studies are needed to confirm our finding that eating less processed food may slow down the earliest signs of Parkinson’s disease.”

Fermentation expert Sandor Katz who has helped maintain his health and living with HIV using fermented foods says there is no silver bullet solution: While fermented foods can help, that’s only part of the solution: “I share your perspective that people would be healthier if they moved away from ultra-processed foods. I also believe that fermented foods can improve digestion, immune function, and even mental health. However, it is misleading to suggest that fermented foods cure HIV, Parkinsons, cancer, or any other particular disease,” he warns.

One limitation: participants self-reported their dietary habits, which may have introduced inaccuracies in measuring how much processed food they truly ate.

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Why are more young people under 50 being diagnosed with colorectal cancer? That’s the question researchers across the world are racing to answer. Now, a major international study published in Nature offers a new lead: a DNA-damaging toxin called colibactin, produced by certain gut bacteria, may play a key role — and our diets could be fueling it.

Colorectal cancer is historically a disease of aging. But in recent decades, cases have been rising sharply in people under 50 — even in their 30s or younger. The Nature study, led by researchers at UC San Diego and the University of Cambridge, analyzed the DNA of 981 colorectal tumors from patients across 11 countries. They found a distinctive fingerprint of damage left by colibactin, a toxin produced by certain strains of E. coli and related bacteria.

Read related: Fast Food causing colon cancer in Cairo

Crucially, the study showed that patients under 40 were 3.3 times more likely to have tumors with this colibactin-associated mutation signature than those over 70.

“This mutational footprint is like a historical record — it tells us these patients were exposed to colibactin, likely early in life,” said Professor Ludmil Alexandrov, senior author of the study and researcher at UC San Diego. “This could be the smoking gun behind the rise in early-onset colorectal cancer.”

Alexandrov believes many of these mutations were acquired during childhood. “The development of colorectal cancer in individuals with colibactin-associated tumors may begin as early as age 10,” he said in a press release, “and manifest as cancer by the time the individual is in their 40s.”

What Role Does Diet Play?

While the study didn’t examine diet directly, scientists widely agree that food plays a critical role in shaping the gut microbiome — the community of trillions of bacteria in our digestive tract. Some of these bacteria are protective. Others, like colibactin-producing E. coli, can be harmful.

According to Dr. David Scott, Director of Cancer Grand Challenges at Cancer Research UK, “It’s unclear how the exposure originates, but we suspect that a combination of factors — including diet — may intersect during a crucial phase in the development of the gut microbiome.”

A Western-style diet, high in saturated fats, processed foods, and red meat, and low in fiber, has been shown to promote inflammation and support the growth of harmful bacteria — while displacing beneficial species. Fiber, by contrast, helps fuel microbes that produce short-chain fatty acids, which protect the colon lining and reduce cancer risk.

In a 2015 study comparing diets in rural Africa and the U.S., researchers led by Dr. Stephen O’Keefe found that a high-fiber, plant-based diet drastically reduced cancer biomarkers — within just two weeks. The rural African diet shifted the microbiome in ways that suppressed inflammation and DNA damage.

Colibactin and the “Unseen Exposure” in Childhood

What makes colibactin so dangerous is that it doesn’t just irritate the gut — it directly alters DNA. This is significant because it means the carcinogenic process may begin decades before diagnosis.

“We’ve identified that a subset of early-onset colorectal cancer patients have had their cancer caused, at least in part, by past exposure to bacteria that produce colibactin,” said Professor Serena Nik-Zainal, co-lead author from the University of Cambridge.

Importantly, these colibactin mutations were more common in countries with higher rates of early-onset colorectal cancer — including the U.S. and U.K. — than in nations with more traditional diets.

The findings raise the possibility of new screening tools — including stool tests to detect high-risk bacterial strains, or even microbial risk profiling in children and adolescents. But prevention may start with something more accessible: what we feed ourselves, and our children.

“In the future, we might be able to identify children carrying colibactin-producing bacteria and take steps early to reduce their cancer risk,” Alexandrov said.

Until then, experts suggest a return to the basics: more plants, less processed meat, and nurturing a diverse, healthy gut microbiome. In an age where chronic disease often begins unseen, diet remains one of our most powerful — and modifiable — tools.

Want to start today? How fermented foods can heal your gut

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Exercise Scheduling: How Often Should You Work Out?

Working out requires a good level of concentration and physical effort. Regardless of the routine and exercises you want to follow, time will always be a factor. That’s why experts suggest working out 30 minutes daily, five days per week, for improved health. 

However, this recommendation does not apply to all exercises. Depending on your goals, age, health, activity level, and other factors, you may need to spend less or more time working out. A credible supplement provider like Biaxol can help complement your diet and power you through many workouts. 

This article explores how you can schedule time for specific exercises. Continue reading! 

Strength Training 

Strength training has multiple benefits, including keeping your muscles and bones strong and preparing your body for various other workouts. Good examples of strength training are bodyweight exercises like crunches, push-ups, planks, and weightlifting with barbells and dumbbells. 

Further, strength training can affect several muscle groups across your body, including your arms, abdomen, chest, hips, legs, and shoulders. Some experts recommend two to three 20-40-minute strength training sessions weekly. 

Depending on your level of activity and fitness levels, you can start with 15 minutes and gradually work your way to 30 minutes per session. 

Cardio Training 

Cardio can range anywhere from moderate to intense physical exercises. The best part about cardio is that you can choose to do what you enjoy. For example, you can run, swim, bike, and do other activities that come naturally to you. Besides, research has found that incorporating HIIT cardio sessions is one of the most effective and efficient workouts.

HIIT can get you far, as it’s intense, quick, and takes less time. Experts recommend adding some weights to the session, but you should watch your body and build up some resistance first. You can quickly work up a solid sweat with cardio movements in 25-30 minutes.

You can do cardio training three times a week, intensifying movements with adequate rest days in between. However, experts recommend low-intensity cardio workouts if you exercise for extended periods or daily. 

Weight Loss Training 

Food plays a critical role in weight loss training and sessions, and most enthusiasts employ a calorie deficit. However, the movements help burn calories, working with your diet. This means you may need to increase the length of time or days you work out to lose weight. 

Some studies have shown that 60 minutes daily, five times weekly, can help you lose weight—your weight matters. So, 60 minutes daily can help you burn about 150 calories, brisk walking about 280 calories, dancing over 300 calories, and jogging or running can help you lose over 550 calories. 

Generally, the number of calories you burn in 60 minutes depends on several factors, including the intensity of your exercise and weight. Speak to your physician before starting any routine. 

Should You Exercise Everyday of the Week? 

You can work out daily, but doing reps at a high intensity will put your body in trouble. You are exercising too much, which leads to a tired body because it’s challenging to perform at the same level each day. 

For these reasons, experts advocate rest days, recommending 3-5 days of workouts weekly, while other days can be used for rest and active recovery. That way, you’ll avoid getting tired and getting injured. 

During rest days, do light stretches, sleep well, stay hydrated, and eat healthy meals. Studies show that active recovery encourages healthy muscle growth. 

Conclusion 

Exercise has many benefits, including weight management and overall health. However, scheduling your workouts can help you build a solid routine. Observe the times and days available to you and plan accordingly. 

Mix up your workouts to target more muscles and gradually increase the intensity. Thirty minutes of intense physical activity like HIIT can produce amazing results. Take test days to relax, practice active recovery, and prepare your body for your next workout.

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When you think about health, the first things that come to mind are probably diet and exercise. While maintaining good physical health is definitely important for daily and long-term function, you shouldn’t discount the importance of practices that center your mental and emotional well-being. Join Eugene Pallisco in exploring how to take a more holistic approach to a healthy and balanced mental and physical state.

What Connects Sleep, Stress, and Exercise?

Stress is often portrayed in a negative light, but it’s not all bad. When you experience short-term stress, it can drive motivation, alertness, and productivity. However, when stress is significant or lasts for a while, it can soon become detrimental and start to impact your mental health and performance.

When you’re stressed out, it can also disrupt your sleep cycle. If you’re not getting adequate rest, your body may produce more cortisol (a stress hormone), creating a vicious cycle. 

Exercise is the lynchpin that can resolve many of these issues.

Adding physical activity to your daily routine can help boost the production of feel-good endorphins while reducing stress hormones. Exercise can support high-quality sleep, combating the negative impact of stress on sleep patterns.

When you’re feeling good, sleeping better, and reducing stress hormones, you can set the stage for improved mental and emotional health and greater performance and productivity in every endeavor.

Designing a More Holistic Approach to Well-Being

The concept of holistic care revolves around practices that address physical, mental, emotional, and social well-being. It focuses on all the essential facets of human existence. It’s not uncommon to associate holistic practices with Eastern medicine or religion. Still, when you understand that holistic care is meant to address the health of a whole person and even factor in communities and the environment, you can begin to see the long-term benefits.

Fitness expert Eugene Pallisco emphasizes the importance of a holistic system of self-care that includes a healthy diet, regular exercise, sleep management, social connectivity, and activities that support mental and emotional well-being. The right balance of elements is ideal for maintaining overall wellness and promoting a joyful existence.

Daily Mindfulness Tips

If you’re ready to adopt a more holistic approach to self-care, you may need some practical tips to get on the right track. Start by practicing mindfulness, becoming aware and present as you go through your daily routines.

Perhaps you’ll start your day by expressing your purpose and goals out loud. If you notice you’re feeling stressed or overwhelmed, try refocusing with intention, taking deep breaths, and relaxing your body. Check in on your goals throughout the day and pivot to re-engage if necessary.

Avoid rushing through activities — instead, intentionally become aware of sensations, thoughts, and feelings you experience. This lets you connect with what you’re doing and appreciate each moment.

Affirmations can help you create a positive mindset and incorporate new habits into your daily routine. With a holistic and mindful approach to health and wellness, you can manage stress, improve sleep, and promote optimal physical, mental, and emotional health.

About Eugene Pallisco

Fitness expert and licensed trainer Eugene Pallisco works in Dallas, Texas. Before starting his private training firm in the fitness industry, he gained expertise by working one-on-one with gym patrons after beginning as a group fitness teacher. 

Pallisco is dedicated to assisting people in discovering joy and freedom in the movement of their bodies. He believes that everyone can change their body into a strong, healthy physique with the appropriate mindset, patience, and effort.

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New research shows humans possess surprising nutritional intelligence: they “know” how to pair food for the right micronutrient combinations. The new research started out as a disagreement between food researchers. 

Pioneering research has shed new light on what drives people’s basic food preferences, indicating our choices may be smarter than previously thought and influenced by the specific nutrients, as opposed to just calories, we need.

The international study, led by the University of Bristol, set out to re-examine and test the widely-held view that humans evolved to favour energy dense foods and our diets are balanced simply by eating a variety of different foods.

Contrary to this belief, its findings revealed people seem to have “nutritional wisdom,” whereby foods are selected in part to meet our need for vitamins and minerals and avoid nutritional deficiencies.  

 “The results of our studies are hugely significant and rather surprising,” says lead author Jeff Brunstrom, Professor of Experimental Psychology. “For the first time in almost a century, we’ve shown humans are more sophisticated in their food choices, and appear to select based on specific micronutrients rather than simply eating everything and getting what they need by default.”

The paper, published in the journal Appetite, gives renewed weight to bold research carried out in the 1930s by an American paediatrician, Dr Clara Davis, who put a group of 15 babies on a diet which allowed them to “self-select”, in other words eat whatever they wanted, from 33 different food items. While no child ate the same combination of foods, they all achieved and maintained a good state of health, which was taken as evidence of “nutritional wisdom.”

What about the Dorito effect?

Its findings were later scrutinised and criticised, but replicating Davis’ research was not possible because this form of experimentation on babies would today be considered unethical. As a result, it has been nearly a century since any scientist has attempted to find evidence for nutritional wisdom in humans – a faculty which has also been found in other animals, such as sheep and rodents.

To overcome these barriers, Professor Brunstrom’s team developed a novel technique which involved measuring preference by showing people images of different fruit and vegetable pairings so their choices could be analysed without putting their health or wellbeing at risk.

In total 128 adults participated in two experiments. The first study showed people prefer certain food combinations more than others. For example, apple and banana might be chosen slightly more often than apple and blackberries. Remarkably, these preferences appear to be predicted by the amounts of micronutrients in a pair and whether their combination provides a balance of different micronutrients. To confirm this, they ran a second experiment with different foods and ruled out other explanations. 

To complement and cross-check these findings, real-world meal combinations as reported in the UK’s National Diet and Nutrition Survey were studied. Similarly, these data demonstrated people combine meals in a way that increases exposure to micronutrients in their diet. 

Specifically, components of popular UK meals, for example ‘fish and chips’ or ‘curry and rice’, seem to offer a wider range of micronutrients than meal combinations generated randomly, such as ‘chips and curry’. 

The study is also notable as it features an unusual collaboration. Professor Brunstrom’s co-author is Mark Schatzker, a journalist and author, who is also the writer-in-residence at the Modern Diet and Physiology Research Center, affiliated with Yale University. In 2018, the two met in Florida at the annual meeting of the Society for the Study of Ingestive Behavior, where Schatzker delivered a talk about his book, The Dorito Effect, which examines how the flavour of whole foods and processed foods has changed, and the implications for health and wellness. 

Interestingly, Professor Brunstrom and Mark Schatzker’s research originated from a disagreement.

Professor Brunstrom explained: “I watched Mark give a fascinating talk which challenged the received view among behavioural nutrition scientists that humans only really seek calories in food. He pointed out, for example, that fine wine, rare spices, and wild mushrooms are highly sought after but are a poor source of calories.

Fast food is turning nutritional wisdom against sus

“This was all very intriguing, so I went to see him at the end and basically said: ‘Great talk, but I think you’re probably wrong. Do you want to test it?’ That marked the start of this wonderful journey, which ultimately suggests I was wrong. Far from being a somewhat simple-minded generalist, as previously believed, humans seem to possess a discerning intelligence when it comes to selecting a nutritious diet.”

Mark Schatzker added: “The research throws up important questions, especially in the modern food environment. For example, does our cultural fixation with fad diets, which limit or forbid consumption of certain types of foods, disrupt or disturb this dietary “intelligence” in ways we do not understand?”

“Studies have shown animals use flavour as a guide to the vitamins and minerals they require. If flavour serves a similar role for humans, then we may be imbuing junk foods such as potato chips and fizzy drinks with a false ‘sheen’ of nutrition by adding flavourings to them. In other words, the food industry may be turning our nutritional wisdom against us, making us eat food we would normally avoid and thus contributing to the obesity epidemic.” 

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Want some fat with your meat? Just the reverse of 80-s diets that eliminated cholesterol, the latest diet trend celebrates meat and butter. It is the keto diet and the way to start it is to avoid carbs. Turns out this new fad diet may also help repair the brain after injury. A new by Tel Aviv University finds that a keto or ketogenic diet may reduce the effects of brain damage after traumatic injury.

The study found that the diet improves spatial memory and visual memory, lowers brain inflammation, causes less neuronal death and slows down the rate of cellular aging.

The study was led by Prof. Chaim Pick and Ph.D. student Meirav Har-Even Kerzhner, a registered dietitian and brain researcher, both from the Sackler Faculty of Medicine at Tel Aviv University.

The findings were published in Scientific Reports, a syndicate journal from the publishers of Nature.

Traumatic Brain Injury (TBI) is a leading cause of death and long-term disability in the developed world. It is estimated that every year over 10 million people worldwide suffer from traumatic brain injury as a result of head injuries caused by a hard object, a blow, an explosion, road accidents, sports injuries.

Such traumas can lead to physical, cognitive, behavioral and emotional damage and is also a risk factor for diseases such as Alzheimer’s and Parkinson’s.

At this point, despite the high frequency of brain injuries, there is no proven effective treatment that can help those suffering from this injury. Har-Even Kerzhner explains that a ketogenic diet (here is our keto diet for beginners guide) which involves changes in the consumption of common foods is based on high-fat percentages and aims to mimic a state of fasting.

As part of the diet, the intake of foods that contain carbohydrates (bread, sugar, grains, legumes, snacks, pastries and even fruits) are significantly restricted and, at the expense of this restriction, high-fat products such as meat, fish, eggs, avocado, butter  – are eaten. This is a diet that can be continued for extended periods of time.

The diet causes an increased production of ketone bodies in the liver that are used to generate energy. These ketone bodies are transferred via the bloodstream to the brain providing optimal nourishment.

The diet has been used as a treatment in Israel and around the world for almost 100 years, among children with epilepsy, while in recent years, the ketogenic diet has become popular among those who want to lose weight.

It is important to note that, due to the significant nutritional restrictions, it is necessary to consult with a professional such as a doctor or a registered dietitian.

In the study, conducted on model animals, the researchers identified that the ketogenic diet greatly improves the patient’s brain function. For this purpose, the researchers used advanced methods that included behavioral-cognitive tests, biochemical tests and immunohistochemical cell staining (a technique in biology for the detection and placement of proteins in a cross section of tissue).

The way the ketogenic diet heals brain damage has not yet been fully revealed, but studies show that it has an antioxidant and metabolic effect on mitochondria (essential organelles in the cell, the its primary function of which is energy production and respiration), lowers free radical production and raises ATP (a major molecule in cellular biochemical channels). 

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Israelis, says research published by the University of Washington, enjoy the world’s healthiest diet. The study, Global Burden of Disease, was conducted by Dr Christopher Murray, Director of the Institute for Health Metrics and Evaluation, University of Washington, and published in the UK medical journal The Lancet. It followed the diets of people in 195 countries, between 1990 to 2017.

Dr. Murray writes, “The countries with the lowest rates of diet-related deaths were Israel (89 deaths per 100,000 people), France, Spain, Japan, and Andorra.”

It’s no wonder that the Israeli diet is the world’s healthiest. Israelis consume a variety of vegetables, fresh fruit, grains, seeds and local animal protein products as a matter of course. Tradition and history influence these choices. Much of the population still remembers the austerity of country’s early years, when beef was a rare luxury and chicken was reserved for Shabbat. Back then, housewives knew dozens of recipes for that meaty vegetable, eggplant. Rice-shaped pasta was invented to substitute for the imported grain. Olive oil was expensive and imported, unless you were lucky enough to live in the country, where local Arab and Druze villagers milled their own olives.

Today, advanced agricultural techniques have brought a huge variety of fresh, locally-grown foods to the Israeli market. Shoppers can step out to the supermarket or shuk confident that they’ll find all the produce on their lists, and good local olive oil with a stamp of standards approval on the label. And yes, people are still eating eggplant. In fact, Israel has the largest number of vegans per capita in the world.

But let it be said: although an estimated 5% of Israelis identify as vegan, most shoppers bring dairy products, eggs, poultry, fish and meat home for dinner. What’s the difference between that an the ordinary Western diet, then?

The difference is in the approach. Israelis favor dishes with Mediterranean ingredients. Not much red meat. Lots and lots of vegetables and salads. From  working-man’s humus joints where they put a little dish of olives, hot relish and sliced onions to go with your meal – to fancy restaurants, Israelis expect to find vegetables on the menu. Israelis even eat salad for breakfast. It’s a diet that suits the hot climate and reflects culinary influences of over 60 ethnic streams.

“This study affirms what many have thought for several years – that poor diet is responsible for more deaths than any other risk factor in the world,” Dr. Murray writes. “While sodium, sugar, and fat have been the focus of policy debates over the past two decades, our assessment suggests the leading dietary risk factors are high intake of sodium, or low intake of healthy foods, such as whole grains, fruit, nuts and seeds, and vegetables. The paper also highlights the need for comprehensive interventions to promote the production, distribution, and consumption of healthy foods across all nations.”

How about a good, solid plate of humus (chickpeas) with tahini (sesame seeds) now? Top it with beans and a boiled egg, and you have the essential Israeli street meal. All you need is a fresh pita to mop it all up. Or, to go with your grilled chicken, majadra, that delicious rice and lentil dish? Just pass the olives, please.

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The restaurant business is loaded with opportunities for cooperating with Mother Nature and with the goals of a modern, green society. From training a staff to choosing a menu, in style and substance, globally conscious restaurant owners can find ways to help them sleep well at night.

1.Cleanliness

Keeping a restaurant going requires a dedication to cleanliness, for which many restaurant managers and owners reach for the first cleaning products they find. This often means commercial cleaning projects that contain questionable chemical compounds that you wouldn’t want in your home, let alone in a business that caters to an enlightened, planet-friendly clientele.

Of course, if you want to go green with your cleaning products, your local health board or the state’s own regulations might have something to say about that. Water alone will not take care of unhealthy bacteria or other dangerous pathogens. On the other hand, you will want to use cleaning products that really work. Call your local health board for recommendations in this area.

2. Training Workers

Certainly, health departments in various states consider their role to be one of helping businesses keep a clean and health establishment, not shutting health code violators. Out west, the California food handlers card attests to the state’s dedication to helping train workers in keeping restaurants clean and handling food properly. Yes, organic often implies a relaxed atmosphere when it comes to food presentation, but that doesn’t guarantee healthy practices, something your state regulators will certainly remind you if they need to. You can also train your workers how to compost or give away food that is not eaten by the end of the day.

3. A Green Menu

The greatest impact a restaurant can have is in what the owner puts on the menu. Choosing your local suppliers has a direct impact on the green economy and offers a method in which one business can have a lateral impact on their industry. Supporting certified organic farmers who avoid abusing the planet with pesticides, herbicides, antibiotics, poor land management and pledge humane treatment of their animals allows these small farmers to survive and even thrive, allowing them to prosper and grow.

One organic farmer doing well is a signal to the farming community that green practices not only make planetary sense but economic sense. It allows the organic community to participate in the marketplace.

You could even start an organic meal preparation program that uses seasonal produce and sets a clear schedule for pickups and deliveries. Many kitchens test a delivery model that integrates meal prep business ecommerce into their website ordering flow to minimize waste and predict demand. That approach helps you track portions, forecast ingredients, and keep the menu aligned with what nearby farms can supply.

Using organic suppliers also supports the local economy simply because crops sprayed with pesticides and treated with preservatives can travel father as these practices increase a product’s shelf life. In contrast, organic farmers tend to prefer local markets, so they can sell their fresh, vulnerable products in markets that appreciate local means fresh and this means healthier foods untreated by preservatives.

In this manner, a restaurant that uses green suppliers makes enormous use of its buying power. They support local producers who are kind to the planet earth and makes use of fresh, local foods that go quickly to their customers. A healthy planet and healthy customers mean that green menus influence the world well beyond their own cash registered.

4. Education

Beyond the complex and rewarding practices of running a restaurant that works within a “green” framework, restaurant owners can seize the opportunity they have to educate their customers and their would-be customers along the way.

Often, local newspapers run articles on new businesses that open in their neighborhoods and this is just one opportunity to educate the public on the benefits of a green restaurant. Start by reminding the public about the health benefits of eating simple, fresh, green, local, untreated foods and go from there. Remind them that you are supporting the local economy in ways that a national fast-food franchise is not. Remind them that your advertising dollars start local and stay local – while national chains rely on corporate advertising in which the local economy is unlikely to benefit.

5. A Living Wage

Lastly, a “green” restaurant implies a connection to the planet, but it also implies a connection to the local community and to human beings. That implies you will pay your workers a living wage. There’s no point in running a proud, healthy, green restaurant and relying on cutthroat wages for your staff.

Check with your local banks to find out if there is an established living wage in your community. Then figure out ways in which you can guarantee your staff goes home with enough money to support themselves and their families. Again, there is no point in bragging about your green business if your dishwashers cannot afford childcare or your waitresses cannot afford new shoes. If you look to countries like Switzerland the cost of food at grocery stores is not that high, but to eat out you will pay a fortune. Why? Because servers earn a good hourly wage for their services. Think about it.

With these tips, your restaurant can become truly eco-friendly. From the food you serve to the impact you have on your community, being a green, organic restaurant is more than just a trend.

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