Don't be so sweet

Sugar overload is another red flag. According to the USDA, the average American eats about 30 teaspoons of sweeteners per day — that's nearly four times the daily recommended limit of 8 teaspoons, which is roughly the amount in just one can of soda. Sugar, like refined grains, causes insulin spikes, which prompts inflammation and all its associated ills. That goes for honey, maple syrup, and unrefined cane sweeteners, too. And even if you eschew candy and soda, check your pantry. Sugar (in many guises) lurks in soup, bread, crackers, canned vegetables, salsa, peanut butter, pasta sauce, and more.

As with sodium, the goal is to retrain your palate. Most recipes taste absolutely fine with one-fourth to one-half less sugar; kick up flavor with sweet spices like cinnamon, ginger, and cloves. Stock up on berries, apples, and other low-glycemic natural treats. And use low-glycemic agave nectar or xylitol instead of sugar; or try stevia, a natural sweetener that doesn't impact blood sugar.

Befriend fat

We're still recovering from more than 20 years of the low-fat fad, which forced us into the carb-heavy diet and forbade foods like olives, nuts, and avocados. Finally, the scene has shifted. Most people regularly enjoy good-fat plant foods, few recoil in horror from olive and canola oils, and almost everyone — even, finally, our government — realizes that trans fats are detrimental to our health.

Now for more big fat news: Certain saturated fats aren't the heinous health offenders we once thought. Some health experts even admit there's no conclusive evidence that naturally occurring saturated fats, which have been part of the human diet for thousands of years, cause cardiovascular disease or anything else. For example, coconut oil, a saturated fat, is actually healthier than the polyunsaturated fats found in sunflower, safflower, sesame, corn, soy, and peanut oils, which contain pro-inflammatory omega-6 fatty acids, says Lieberman. “Pure, nonhydrogenated, organic, cold-pressed coconut oil is a rich source of lauric acid,” she says, “which is anti-inflammatory and antiviral.” Overall, extra-virgin olive oil and coconut oil are great choices. As with all things, of course, use in moderation.

Cook at home

People are busier than ever, eating out often and dining on gigantic restaurant portions heavy on calories, saturated fats, trans fats, salt, and sugar. According to Margo Wootan, DSc, nutrition policy director for the Center for Science in the Public Interest, Americans eat out about four meals a week. Plus, women who eat out more than five times a week consume an average of 300 more calories per day. It's not uncommon for a restaurant entrée to weigh in at more than 1,000 calories, and some can top 2,000 calories for a single dish, says Wootan.

The solution is simple: Shop for, prepare, and eat fresh, whole foods at home. That means skipping ersatz selections like processed foods and trans fats; cooking with healthy oils; minimizing or eliminating sugar; shaking on spices instead of salt; and going heavy on vegetables, fruits, beans, nuts, and seeds. Savor the joy of making a real meal in the company of family and friends.

Lisa Turner is a food and nutrition writer. She devours vegetables, olive oil, and the words of Michael Pollan.

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