Let’s Simplify Nutrition: Pillar 5 in ELM's Lifestyle Medicine Series (Part 1)
- Ashlyn Smith
- Apr 12
- 3 min read
By Ashlyn Smith, MMS, PA-C, DipACLM, BC-ADM, DFAAPA, LSC
ELM Endocrinology & Lifestyle Medicine
Nutrition can feel overwhelming.
Conflicting advice.
“Good” foods vs “bad” foods.
Pressure to get it exactly right.
But here’s where we start at ELM: Focus on patterns, not perfection.
Because your health isn’t shaped by one meal. It’s shaped by what you do consistently over time.
Progress Over Perfection
When making changes, you might feel like you need to go “all in.” And for some people, that works.
But for most people? All-or-nothing leads to burnout and negative thoughts.
Have you ever overindulged or eaten a treat and thought, "I messed up today. I might as well give up"? I know I have. But can I really avoid tortilla chips the rest of my life?
Instead, I encourage building a plan that includes:
Flexibility
Real life
Occasional “treat” foods
Not as a failure, but as part of the plan. We budget real life into your nutrition.
Because when something is planned, you can enjoy it…and get right back to your routine without guilt.
Swap this: "I failed...again." For that: "I really enjoyed that party. Now, back to my typical food."
Focus on Dietary Patterns
Rather than focusing on individual foods, think about your overall pattern.
The American College of Lifestyle Medicine recommends a whole-food, plant-forward approach.
This naturally helps you:
Increase fiber
Increase unsaturated (heart-healthy) fats
Reduce ultra-processed foods
Reduce added sugars, sodium, and unhealthy fats
Does this mean that we can no longer eat meat or dairy? Not necessarily. While a plant-based diet does have the most health benefits, it is not sustainable or accessible to everyone, myself included.
If a plant-based pattern isn't for you, we'll talk about how to be plant-forward and how to choose animal products that have the most benefit.
A Few Foundational Concepts
Fiber
Found only in plant foods
Supports gut health, stable blood sugar, and heart health
Fats
Your body makes enough saturated fat
Focus on replacing saturated fats with unsaturated fats
Trans Fats
Naturally found in small amounts in animal products
Added trans fats were banned in the U.S. in 2018 due to safety concerns
Commonly Over-consumed Nutrients
Added sugars
Saturated fats (including tropical oils)
Sodium
Ultra-Processed Foods (UPFs)
These are foods that barely resemble their original form in nature. Think strawberry pop tarts (UPF) versus a strawberry (whole food).
UPFs tend to be:
Lower in nutrients
Higher in added sugars, sodium, and unhealthy fats
They may also contain substances linked to:
Increased inflammation
Metabolic disease
Cognitive decline
Cancer risk
What to Focus On Instead
Whole, minimally processed, plant-forward foods
This approach naturally:
Increases fiber and nutrients
Reduces harmful additives
Supports long-term health
That means putting whole foods and plant-based foods first, we improve our nutrition without the mental load...without tracking calories or macros...without weighing food...without buying special supplements.
Your Invitation This Week: 2 Simple Steps
1. Get Curious Without Judgment
Look at the nutrition label of a favorite food this week.
Ask:
What nutrients are high?
What nutrients are low?
Just observe and acknowledge. This is about being present and aware, not about judgement or more jobs for you to do.
(Remember from Pillar 4: Mindfulness helps reduce stress and improve awareness. You can revisit it on the blog.)
2. Choose Your Focus
Pick a health goal that matters most to you right now. It could be:
Energy
Sleep
Blood sugar
Fertility
Heart health
Brain health
Longevity
Inflammation
Gut health
Pick one or create your own. Send me a message of what you choose!
What’s Next
Next week: Nutrition: Individualized for your health goals
Then: Food processing & preparation (because how you prepare food matters too)
Final Thought
You don’t need a perfect diet. You need a sustainable pattern that works for your life.
Start small. Stay consistent.
That’s where real change happens.
If you missed Week 1 (Introduction), Week 2 (Sleep), Week 3 (Social Connectedness), Week 4 (Physical activity), or Week 5 (Stress Management), you can catch up on the blog here.
Looking to optimize nutrition for your health goals and longevity? I am here to help—let’s connect on a free consultation to discuss further!
Disclaimer:
The content on this blog is for informational purposes only and is not intended to provide medical diagnosis, treatment, or replace professional medical advice, diagnosis, or care. Always consult a qualified healthcare provider with any questions regarding a medical condition or treatment.
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