Healthy eating advice from nutrition expert Walter Willett
Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, offered healthy eating tips in an Oct. 28 Forbes Q&A. Willett, a highly cited researcher and co-chairman of the 2025 EAT-Lancet Commission on healthy, sustainable, and just food systems, suggested checking out the School’s Nutrition Source for additional information.
Key takeaways from the interview:
- The label “ultra-processed foods” is a distraction. Willett noted that the category does not capture all unhealthy foods, and that some foods that have been ultra-processed such as whole grain bread and unsweetened yogurt can be healthy. Sugary beverages are the most important ultra-processed food to avoid, he said.
- Prioritize whole plant foods including whole grains, fruits, and vegetables. Other healthy options include nuts, legumes, peanuts, and soy foods, he said. Willett suggested that modest amounts of animal sources of protein can be part of a healthy dietary pattern, and recommended following the Mediterranean Diet.
- Minimize typical American fast foods such as burgers. Willett said that occasionally dining out on unhealthy foods likely has minimal effect on health, but eating refined grains and salty meats several times a week may raise the risk of high blood pressure, strokes, and heart disease. He suggested considering Asian restaurants when dining out because they tend to use healthy fats in their stir-fry dishes.
- Avoid refined grains and sugar for breakfast. He recommended opting for steel-cut oats, nuts, yogurt, fruits, and orange juice to keep blood sugar from spiking.
Willett suggested that people who want to improve their diets take a more mindful approach to what they eat, but said that eating healthy doesn’t need to be complicated. Importantly, he added, “It must be something that they enjoy. It can’t be punishment.”
Read the Forbes article: Harvard University Nutrition Professor Offers Tips On Healthy Eating
