Food Is Not As MedicineFOOD IS MEDICINE - By Dr. Chandra Bondugula

September 28, 2022

“The White House Conference on Hunger, Nutrition, and Health” is on Wednesday, Sept 28, 2022, the first U.S. event of its kind since 1969, the first in 50 years.

Honorable Senator Dr. Bill Frist posted an excellent article on Forbes, “It’s Time To Prioritize Nutrition: Better Diet Quality Leads To Better Health And Wellbeing For Americans.”

As the Senator emphasized the importance of nutrition and food as “medicine,” I want to share my personal experience as evidence to support it.

I have seen many cases where patients suffer from chronic diseases due to unhealthy eating habits. Therefore, I strongly concur with Dr. Frist on how food can be used as medicine.

In October 2018, I started a “My100PlatesMeal” program, following the recommendations from https://www.myplate.gov/andHarvard’s healthy eating plate, which helped me lose 15 pounds in 33 1/3 days.

As the name suggests, the diet involves 100 plates to consume in 33 1/3 days. The diet focuses on choosing the food you eat wisely. Eating just what you get and stuffing your body with junk, fatty and oily foods, and unhealthy carbs leads to chronic diseases.

As Senator Frist rightly said- “you are what you eat” the diet focuses on eating the right food to stay fit and healthy. The 100 plates that I suggest cover a well-balanced diet.

Bad food habits make people unhealthy, and we need medically tailored foods aligning with the health conditions of individuals. However, eating proper and balanced nutrition at the right time can not just help maintain a healthy life but can heal many diseases as well. Indeed, food can heal as well, and thus, I strongly suggest and believe- “Food Is Medicine.”

As a Physician, I believe in preventive care and suggest prioritizing nutrition and physical activity. Therefore, here is my detailed “100 Plates Meal Diet” for anyone to help them learn how they can choose to eat healthily, live a healthy lifestyle, and combat and avoid chronic diseases.

I want to share my research on food and nutrition.

The diet plan is based on my real diet experience and the positive results I have gained. I have given a detailed diet plan with recommendations on the food ingredients that I consumed during the dieting period. Besides, I have added the food plate pictures for reference. My research based on the diet plan is a testament to the argument “Food is Medicine.”

I hope this article and the use case will help committee members consider it while making the proper nutrition law or policy.

According to the United States National Centre for Health Statistics, nearly 15% of adolescents are overweight or obese. Further, almost 25% of School going children consume processed food with high levels of sugar, salt, and fat. In addition, inflammatory foods like pizza, burgers, and artificially sweetened drinks contribute to increased body mass index and obesity in children.

In another study by the Journal of the American College of Cardiology, foods such as red meat and sugary treats trigger inflammation, raising the risk of cardiovascular disease. On the other hand, a diet rich in fruits, vegetables, and other healthy food reduces the risk.

The follow-up of the study showed that the people that consume inflammatory diets had a 46% increased risk of heart disease and a 28% increased risk of stroke.

Cardiovascular disease (CVD) leads to 18.6 million deaths yearly and is the most common cause globally. Cardiovascular disease causes are lack of exercise, smoking, diabetes, high blood pressure, and a poor diet. Obesity is among the significant reasons.

With a rise in intake of junk, fatty, processed, and sugary food, the world suffers from the unusual epidemic- Obesity. Being overweight or obese places you at a greater risk of developing health issues such as diabetes, hypertension, cardiovascular disease, stroke, cancer, kidney disease, and many other chronic conditions.

The contributory risk factors associated with being overweight or obese involve poor nutrition/diet, physical inactivity, or a sedentary lifestyle. Modifying the risk factors can help achieve a healthy weight and prevent potential health risks through proper diet and physical exercise.

You need to know what you want to achieve when losing weight. Are you overweight? Why do you need to lose weight? The answer to these questions is what guides you in determining the amount of weight you want to lose. Reflecting on this, I chose to commence a journey towards achieving a healthy weight during the fall of 2018.

I have come across people with diabetes, cancer, stroke, and heart conditions at a very young age, and many continue to lose their lives. My motivation to lose weight was the need to prevent potential weight-related risks. As the saying goes, “prevention is better than cure.”

Creating a healthier lifestyle to lose weight always comes with a cost. The key to healthy weight loss goes hand in hand with diet and exercise. It calls for self-discipline, self-motivation, and commitment to making small changes in your diet and exercise. Another factor that can contribute to helping you stick to the diet is being positive, recognizing small achievements, and celebrating them.

Such small celebrations send a positive message to your brain and help build confidence and a positive approach. For me, I celebrated each day by clicking my image at the end of the gym session. The sweat on my face gave me the pride of achieving my day’s goal.

I decided to focus first on my health through diet, exercise, and sleep. Insufficient sleep or sleep disturbance can also lead to chronic conditions. I walked for an average of 20-30 minutes daily. Then I started focusing on my diet. On October 15, 2018, I started a new meal program called “My100Plates”. The 100 plates on an average consisted of vegetables (40-45%), fruits (10-15%), proteins (20-25%), grains (15-20%), dairy & fats (10-15%). The average calories for each plate ranged from 350 to 700 calories.

Achieving a significant weight loss floods your mind with positive thoughts and motivation. I have taken pictures of each plate to keep me motivated and also to keep track of a variety of food combinations.

The sources of food categories for my diet include

Vegetables: spinach, kale, collard greens, green beans, broccoli, asparagus, avocado, squash, zucchini, celery, carrots, peppers (red, green, orange, yellow), tomatoes, sweet potato, cabbage, corn, cauliflower, green peas, cucumbers, lettuce, lime juice, Brussels sprouts, sugar snap pea, garlic, and onions.
Fruits: blueberries, strawberries, raspberries, blackberries, kiwi, grapes, apple, orange, pomegranate, pear, banana, peach, plum, and dry fruits.
Carbohydrates: whole-grains bread, oatmeal, rice, and tortillas.
Proteins: chicken breast, turkey breast, salmon, tilapia, egg whites, and mushrooms.
Nuts: walnuts, almonds, pistachios, and pecans.
Dairy products: low-fat milk, and low-fat yogurt.
Fats: olive oil, and canola oil.

Methods of Preparation:

Smoothies with a mixture of fruits, vegetables, and nuts.
Stir-fry with olive oil, minced garlic, and onion with various vegetables.
Indian Curries with a mix of vegetables and spices.
Grilled meats and vegetables.
Wraps/sandwiches stuffed with vegetables and meat.

The food categories in My100Plates meals are richly packed with macro and micronutrients; the calories come from carbohydrates, fats, and proteins. The micronutrients include vitamins (A, B complex, C, D, E, K) and minerals (iron, zinc, potassium, sodium, phosphorus, calcium, magnesium, iodine, copper, and fluorine). These micronutrients act as antioxidants, which fight against cancers. In addition, vegetables, fruits, and whole grains contain high levels of fiber, phytonutrients, and flavonoids that help prevent many life-threatening diseases, including cardiovascular diseases, diabetes, gastrointestinal disorders, and diet-related cancers.

It is worth noting that My100Plates meal is mainly composed of highly nutritious plant-based foods with a lower caloric intake.

Some Positive Signs of Low-Calorie Intake:

Fewer calories amplify your belly-bloating effect and provide a hunger-squelching impact to boost your body-fat metabolism for effective weight loss.

The low-fat and reduced caloric intake also helps to moderate your eating behavior by minimizing your food cravings and keeping you relaxed and free from distress, thus promoting a positive impact on weight loss.
The high levels of nutrients keep your body energized for optimum performance, help maintain the health of your skin (anti-aging effect), improve vision, and promote the healthy growth of strong teeth and bones.

My Source of Inspiration:

Experiences from people who have been through a successful weight loss program motivate you to remain committed to your healthy diet. It becomes easier to make healthy choices by feeling surrounded by people with whom you share similar-minded goals. My sister, who followed a strict diet and a regular exercise regimen for the past 14 years, and my friend, who controlled diabetes through diet and walking for 16 years, were my sources of inspiration.

Benefits of “My100 Plates” Meal plan (Evidence-based)

Quantitative: I lost 15 pounds in 33 days (186 to 171), and my BMI (Body Mass Index) decreased from 25.9 (overweight) to 23.8 (normal range). The total cholesterol, triglycerides, and LDL cholesterol are reduced significantly. I have given my lab values from Feb 2018 and Jan 2019 and the differences below.

2018 (Feb)

Total Cholesterol – 219
Triglycerides – 163
LDL Cholesterol – 133

2019 (Jan)

Total Cholesterol – 167
Triglycerides – 122
LDL Cholesterol – 95

Differences between 2018 and 2019

Decreased Total Cholesterol – 52
Decreased Triglycerides – 41
Decreased LDL Cholesterol – 38

Qualitative: I felt energetic and active throughout the day, slept well, and had glowing skin.

The Way Forward:

Body Mass Index (BMI) is a valuable screening tool that can assess a person’s weight status concerning the potential disease risk. Typically, a healthy weight ranges between a BMI of 18.5 and 24.9. A BMI below 18.5 indicates being underweight, between 25.0 and 29.9 indicates being overweight, and greater or equal to 30.0 indicates obesity. My BMI was within the scope of overweight (25.9), and the My100Plates meal program helped me achieve a healthy weight.

The improved lab results and weight loss show that the My100Plates meal program is a visible reality that you can also put to the test. Effective weight loss programs are usually slow and steady, but only a few patients win the race. Most people often opt to drop out long before achieving their desired weight. The initial week was difficult, and it was tough to keep up with the regimen. However, I saw good results from the second week onwards, which motivated me to complete the course. I was also cautious in making my plate when I attended parties and restaurants.

We are responsible for taking good care of ourselves and encouraging our families, friends, and community members to adopt healthy lifestyles. Therefore, let us pledge to follow healthy meals and prevent diabetes, heart disease, stroke, obesity, chronic kidney disease, cancer, etc.

Conclusion

Foods we eat directly impact our inflammation levels, blood sugar, energy, hormones, brain, and heart health, just like medicines affect our body organs. Thus, I highly recommend that people make better food choices through the 100Plates meal program. Nutritious food and increased physical activity are essential components of the Social Determinants of Health.

Proper and balanced food and a healthy lifestyle can reduce the risks of diabetes, obesity, hypertension, and other diet-related diseases. All the above statements prove a single statement – “Food is Medicine.”

As honorable Senator Bill Frist said, “we can start by doubling down on improving nutrition and effective education programs.” We must prioritize nutrition. The time is now to make and bring nutritious change.

I want to thank the White House Conference Committee Members, including Senator Bill Frist, U.S. Representatives James P. McGovern, the late Jackie Walorski, and U.S. Senators Cory Booker and Mike Braun for their work.

Tomorrow, I am excited to see the outcomes of the white house conference.

The goal of the white house conference is to “End hunger and increase healthy eating and physical activity by 2030 so that fewer Americans experience diet-related diseases like diabetes, obesity, and hypertension.”

Happy Healthy Eating

Disclaimer: This Article is for educational purposes only. Anyone with specific dietary requirements/ restrictions or allergies to any food should contact their doctor or dietician. The information is not a piece of medical advice. People underweight or have an eating disorder, children below 18 years old, people with diabetes who are taking medications, pregnant and breastfeeding mothers, and those with significant underlying medical conditions should consult their doctor first.

Please find the attached My100Plates and my Lab Reports. Images of My100Plates Meal Program.

Days 1, 2, 3