Dr. Pena’s Top Dietary Recommendations (Part 2)

Dr. Pena’s Top Dietary Recommendations (Part 2)

We’ve talked about eating mindfully in our recent blogs, and last week we started sharing some more general nutrition tips I think everyone could benefit from. So far, you know that having a colorful plate of food and saying no to processed foods are at the top of the list! As a Nashville dermatologist, nutrition is such an important part of my patient's lives. Aside from all the dermatology treatments we offer, we are frequently asked about how food and nutrition impacts the skin - and doing the next two things will help your body feel replenished and whole from the inside, which I can guarantee will show through your skin too!

3. Be realistic with your diet expectations.

If you are trying to maintain or lose weight in Nashville, it is incredibly important to pick a nutritional diet that you can be sure to follow through on. If you try something that seems to be too restrictive, unbalanced or triggers rapid weight loss, your body is heading into the danger zone! This is what we call “yo-yo dieting” - and you don’t want to put your body through that.

Recommended diets include these characteristics:

  • Increased vegetable and fruit intake

  • Consumption of foods that are high in fiber

  • Consumption of whole-grain foods

  • Increased water intake

  • Decreased intake of dietary sugar (eg, sugar-sweetened beverages)

  • Sufficient protein intake

  • Sufficient intake of healthy fats


  • This rule of thumb: one half a plate of vegetables, one fourth a plate of lean protein, and one fourth a plate of high-fiber complex carbs, plus one serving of healthy fat.

Be inspired by:

  • The Mediterranean diet, which is heavy in vegetables, fruits, nuts, fish, whole grains, and healthy unsaturated fats (found in olive, avocado, and other plant oils).

4. Fish, olive and avocado oils make for a healthy heart.

Does your family have a history of heart disease in Nashville? Fish oils are proven to help prevent this onset and improve nutrition! The AHA currently recommends that everybody should eat fish that are rich in omega-3 fatty acids - try buying mackerel, lake trout, herring, sardines, albacore tuna and salmon in Nashville. In addition, olive oil, avocado oil, canola oil, walnut oil, flaxseed oil, and chia seed oil have been proven to be extremely beneficial as well.

Statistics you should know:

  • 7.8% of cardiometabolic deaths are tied to low levels of omega-3 fatty acids in the diet

  • When combined with vitamin D, omega-3s help to improve your mental processes, social behavior and overall mood!

Stay tuned for two more great tips to help you develop healthier food habits and automatically boost the nutritional value of your food in the next couple of blogs to come! In the meantime - if you’re worried about whether your diet is affecting your skin, visit us at Skin Solutions Dermatology in Nashville, Franklin, Columbia, Smyrna, Hendersonville or Pulaski to chat with our amazing team of dermatology specialists! Take advantage of our online booking system and book an appointment today.

Source: Medscape

Related Buzz: 3 Ways To Practice Mindful Eating, Dr. Pena’s Top Dietary Recommendations (Part 1), Your Diet Impacts Your Cancer Risk Factors


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Dr Pena

About The Author

Dr. Pena is a Board-Certified Medical Dermatologist, Mohs skin cancer surgeon, and cosmetic dermatologist. Her mission is to educate the diverse patient populations she serves, and their communities, on the importance of skin care in decreasing the risk of skin cancer and minimizing the early signs of aging. She founded Skin Solutions Dermatology with numerous clinics in Nashville, Tennessee and surrounding Middle Tennessee.

Dr. Julia Pena, MD