I’m a doctor — here are 5 diet tips for a longer life

Is stress about your diet eating away at you?

You can extend your life span by consuming a healthy diet, according to a doctor.

Dr. Florence Comite, an endocrinologist and founder of the New York-based Comite Center for Precision Medicine & Health, told Business Insider her five diet tips for living a longer life.

Ditch processed foods.

Multiple studies have shown that ultra-processed foods like red meat and junk food with additives and sugars can increase your risk for cancer and shorten your life. 

Comite warned people of the dangers of ultra-processed foods.

“I don’t think any food group is bad, but highly processed food and overly sugar drinks can undermine your health,” Comite said.

Ultra-processed foods can also lead to weight gain and obesity, which can create even more health problems for you.

Eat protein

“I tell every patient to start every meal and every snack with a source of protein. So, if you’re having an apple, try to have a handful of nuts or a little bit of yogurt as a source of protein with it. Or for breakfast, have something like eggs or cottage cheese,” Comite said.

Comite explained that eating protein is one way to counter muscle loss that comes when people hit their 30s.

Protein not only aids muscle strength, it also aids in weight loss, according to Healthline. 

Eat balanced meals

A balanced meal consists of protein, fiber and healthy fats, Comite explained.

“Starting with protein and eating enough healthy fibers and fat allows you to feel satiated,” Comite said.

“It triggers the right release of the glucose and the insulin that follows so you don’t feel weak and jittery soon after eating,” she continued.

Follow a Mediterranean diet

Multiple studies have touted the benefits of a Mediterranean diet, which scientists say can do everything from stave off dementia to lower premature death by 29%.

The Mediterranean diet consists of fruits, vegetables, whole grains, potatoes, nuts and seeds. It also has a moderate amount of lean protein like fish and chicken as well as eggs and some dairy, according to the American Heart Association.

“Don’t get fixated or hung up on any particular diets out there. The Mediterranean way of eating is probably the healthiest,” Comite said.

Don’t follow fad diets

Comite said everyone’s dietary needs are different and people should eat what feels good.

Trendy diets like keto, which involve eating high fat and low carb, don’t have enough studies to determine whether or not they’re healthy long term, according to dietitian and author Joyce Patterson. 

“We live in a world full of messages to restrict, eliminate and fast, and misconceptions related to diet trends are common, such as macronutrient or supplement needs,” Patterson, who wrote “Think Like a Dietitian,” told the Daily Mail.

Restrictive diets like intermittent fasting, consisting of only eating during time windows, aren’t easy for everyone’s lifestyle.

“For some of us, that means eating small amounts every few hours. For others, it means three square meals a day. For others, it means fasting for eight or 12 hours overnight, only eating between noon and eight,” Comite said.