Tips for Eating to Lower Disease Risk

Jennifer Ashby, Contributing Writer | December 20, 2023

Aim to eat 5 to 7 different colors every day. Doing so will mean you are getting a variety of nutrients from plants.
Consume more fiber. This often will involve first assessing how much fiber you are currently consuming, and, if necessary, bumping those numbers up by consuming more non-starchy vegetables, lower-sugar fruits, and unrefined whole grains.
Assess barriers to success. This may involve taking a deeper look at your sleep patterns, stress management, and social support of your behavior change efforts.
Choose a limited frequency of your eating window. Consuming food within an 8-hours to 12-hour time frame may help with efforts to reduce belly fat and reduce the risk of chronic disease. It will be beneficial even if you stop eating a few hours before bed or simply start eating at least 90 minutes after you wake.
Focus on your ultimate goal based on your disease risk (i.e. family history, environmental factors). Then work with a professional to determine the best dietary pattern.

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