Small, everyday habits — what you eat, how you move and how you fuel your body — play a major role in your long-term health. Dr. Stacy Stewart, a double board-certified physician in family medicine and lifestyle medicine with Perimeter North Medical Associates, emphasizes that consistent, practical choices around nutrition and activity can improve digestion, support energy levels and help prevent chronic disease.
Below, Dr. Stewart answers common questions, preserving her guidance while offering clarity for everyday use.
1. I’m following the new food pyramid but struggle with constipation. Will adding protein make it worse? What helps with regularity?
The new pyramid emphasizes whole foods, which are naturally high in fiber and support regularity. High protein does not always translate into constipation. It is important with any meal plan to get the proper portions of fiber and water, which, combined, help prevent constipation. Naturally fermented foods, such as kimchi and sauerkraut, can help maintain a healthy gut and aid in digestion. A daily probiotic is also recommended for improved digestion and good gut health.
2. Should I walk after meals, even if it’s just around the office?
Yes. Walking and other physical activity support digestion and help offset the effects of a sedentary workday. After heavy meals, it is important to avoid lying down or going straight to sleep, as this can lead to reflux, insomnia and excess calorie storage. Short walks are ok for the office, but longer walks, when time permits, are always recommended for overall health and digestion.
3. I rely on pre-made protein drinks for breakfast. What should I look for?
Water should remain your primary daily beverage. For protein powder or ready-made drinks, try to find one with simple ingredients — 10 or fewer — and low added sugar. Added sugar per serving should be less than 10 grams. Non-dairy or whey-based products depend on individual tolerance. If you have a dairy or lactose intolerance, choose a non-dairy option over whey-based products.
4. If I’m using a GLP-1 medication for weight loss, should I adjust the new food pyramid?
The new pyramid endorses high protein targets, which are important for GLP-1 users. Due to decreased appetite with the use of GLP-1 products, meal choices and balance are important, with whole foods and protein playing a primary role.
5. Does meal timing and snack spacing matter?
The short answer is simple: eat when you are hungry and do not eat when you are not. Eat foods that promote a healthy blood sugar. Always pair processed foods with a protein or a whole food for sustainability, and avoid snacks that tend to cause blood glucose spikes. For example, pair snack crackers with string cheese or peanut butter to avoid carb-only snacks.
6. I have high cholesterol and follow a Mediterranean-style diet. What nuts are best?
All nuts are ok, the portion size is what’s most important. Limit to no more than a handful for a snack. Peanuts are not considered a traditional food pyramid nut, like tree nuts (almonds, pecans, walnuts, etc.).
7. Have recommendations for cooking oils changed?
Extra-virgin olive oil is a great choice. Cold-pressed avocado oil is recommended for recipes that call for higher temperatures, as it has greater heat tolerance. Be mindful of the consumption of manufactured oils such as canola or vegetable oils. Stick with olive oil for salad or simple sauté recipes.
8. What fruits are best if I’m in the prediabetes range?
Fruit is not a villain. Some fruits have a lower glycemic index (e.g., berries, green or Granny Smith apples) and avoid blood glucose spikes. Higher-glycemic-index fruits, such as mango, very ripe bananas, and watermelon, are healthier alternatives to sugar-filled desserts. Focus on limiting high-sugar, highly processed desserts, and keep in mind that fruit has healthy fiber that desserts lack.
By focusing on whole foods, balanced meals and daily movement, these small habits — practiced consistently — can make a meaningful difference in your long-term health.
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