Adopting a healthy lifestyle, which includes regular exercise and a balanced diet, can be quite a challenge. Dr. John Whyte, a top medical officer at WebMD, recently shared his insights with Fox News Digital in New York, emphasizing the significance of good nutrition for maintaining health. As he put it, “Food really is medicine. It’s as powerful as a prescription drug. It impacts every system of your body.”
Choosing the right foods and diets can be daunting, Dr. Whyte admitted. He advised starting with a few straightforward steps to ease into a healthier lifestyle. One of the most impactful changes is to consider food as “as powerful as a prescription drug. It impacts every system of your body.”
One simple change Dr. Whyte suggests is replacing sugary drinks with water. While you might enjoy your morning coffee or tea, he recommends sticking to water for the rest of the day. “We drink so many calories through sugary and sweetened beverages,” he pointed out, which can interfere with weight management and other health aspects.
As the temperatures rise, sugary drinks like lemonade or iced tea might seem tempting but come loaded with calories. “You really want to replace those calorie-rich liquids with water,” Dr. Whyte advised. Doing so can aid in weight loss and help regulate blood sugar levels.
Another tip he offers is to swap out meat for fish once a week. Despite the numerous health benefits, only about 20% of people consume fish weekly, according to Dr. Whyte. “Replacing meat with fish — automatically it’s going to be fewer calories,” he explained, highlighting the nutrient-rich profile of fish.
While omega-3 supplements are an option, they’re not as beneficial as consuming actual fish, although some individuals might need supplements under medical guidance. Dr. Whyte encouraged trying different types of “healthy fish” cooked in various ways for those hesitant about fish. “It really is a superfood, and that’s an easy step that people can take,” he added.
Snacking often leads to weight gain, particularly when it’s done mindlessly with unhealthy options, Dr. Whyte noted. “You buy foods that you’re trying to avoid, so we have to stop doing that,” he emphasized. He suggests choosing snacks like sliced vegetables and hummus over chips and cookies.
Dr. Whyte also recommends stocking up on unsalted mixed nuts and preparing healthy snacks in advance. “When you’re hungry, you eat what’s available,” he said. Having healthy options readily available increases the likelihood of choosing them.
The Make America Healthy Again (MAHA) movement has sparked a nationwide reconsideration of dietary habits. Dr. Whyte agrees that there are “lots of things that we need to be doing in order to make food healthier.” He expressed concerns about the prevalence of processed and ultraprocessed foods, which are often chosen for their convenience and long shelf life.
He cited “blue zones,” regions known for their residents’ longevity and low rates of dementia and heart disease, as examples of healthy eating. Residents in these areas primarily consume plant-based, whole-food diets. “They’re not eating a lot of processed cookies, meats or snacks,” Dr. Whyte observed.
To determine whether food is healthy, Dr. Whyte advises checking labels for unfamiliar ingredients. “We need to move to this concept [of] more whole foods, foods that are less processed,” he suggests. This shift, he believes, will contribute to better health outcomes for more people.
