3 Minutes to End All Confusion About What to Eat

A lot of patients ask me, “What should I eat and what shouldn’t I eat?” There’s a lot of debate out there and understandably a lot of confusion.

There was a theory from 1977 that said that if you eat saturated fat it will raise your bad cholesterol and that plugs up your blood vessels leading to strokes and heart attacks. Both of those are top end causes of death, and we are trying to prevent them from eventuating.

But there are two organizations, the World Health Organization and the Department of Agriculture, and they disagree on which foods are our friends, and which are not.

So it’s time to cut through the confusion and help you get clear on what to eat. Ready?

Which everyday foods are your friend?


  • Bright fruits and vegetables (avoid the dull ones like potatoes)
  • Chicken
  • Eggs
  • All the different kinds of fish available
  • Nuts
  • Dairy (the ones with red tops are not good, blue tops are better, but whatever is as low in fat as possible is best).
  • Cheese

Which Cuts of Meat Get the Nod?

So now you might be asking ‘What about meat?” And fair enough because I am a meat lover myself!

When it comes to meat, what they are emphasizing is to keep the saturated fats as low as you can.

In other words, the meat needs to be 95-98% fat-free.

With hamburgers, the lowest you can usually get is about 90% so unfortunately, that’s not ideal and nor is baloney, bacon, or ham (because they are mostly processed).

So for the meat lovers, three cuts of meat are considered good

  1. Fillet mignon
  2. New York strip, and
  3. Sirloin.

The amount you can eat after the age of 50 is about four and a half ounces, and below that, you can have five to six and a half ounces a day.

Latest Guidelines on Alcohol Consumption

The good news is that they are saying that alcohol can prolong life.

But how much and which types are ok? Red wine, white wine, hardcore liquor, liqueur or beer?

The answer? One glass a day is good. And that one glass would be red wine.

Although not a huge factor in prolonging life, for people that do like to drink, that would be it, the red wine.

So, that’s what we need to do to try to eat right. The other stuff try to avoid, and if you’re like me, I’m glad I can still enjoy some meat with a glass of red wine and still be in good favor!

What are your thoughts?

What one thing can you improve your eating habits to make forward progress in bettering your health? Leave a comment below now and let me know!

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So there ya go–that's your lesson for today!

Dr. Madsen

Dan Madsen

Dr. Madsen is a family doctor in Chillicothe, Ohio.