Long-term health is a three-legged stool, said Dr Richard Frankonis, a clinical nutritionist and registered pharmacist with 45 years of experience.

“Lifestyle, diet, and supplements,” he said, are the foundation for a long, healthy life.

To achieve a good quality of health into old age, people need to realize that “What you do today, is what you are 15 years down the road,” Dr Frankonis said.

Many diseases have an origin in nutritional deficiency, said the nutritional expert. The majority of Americans ingest way too much sugar — of all kinds, but particularly of refined sugars — eat too much processed food, and eat way too many grains. Sift through the fads and get down to the basics, Dr Frankonis said. Do not expect any one food or supplement to be a miracle food.

“We’re better off on a diet that is high in vegetables, includes a moderate amount of fruits, and high quality protein at every meal,” he recommended. By high quality protein, Dr Frankonis means wild fish, organic chicken, and grass-fed beef, when possible. Nuts and beans are additional good sources of protein, he said.

Vary the diet with colorful vegetables, herbs, and different fruits, said Dr Frankonis, and buy organic produce when possible. “The average person goes through life eating only about 10 or 12 different foods,” he has observed. A broad variety provides the many vitamins, minerals, and antioxidants needed for optimum health.

Antioxidants, found in foods like berries, grapes, apples, and sweet potatoes, quench free radicals in the body that can lead to disease, he said. Athletes are susceptible to free radicals, because they take in so much oxygen as they work out, Dr Frankonis said. In addition to a diet rich in antioxidant foods, athletes should consider supplements to offset the free radicals.

He realizes that buying organic meats and produce can be expensive, but suggested that consumers definitely make room in their budgets for organic eggs, milk, and chicken.

Choose natural cheeses, he said. Provolone, Swiss and other hard cheeses have less fat and more protein than the soft cheese options. “Cheese food” on the label should convey a “Do Not Buy” signal to shoppers.

“Everybody should be a label reader,” Dr Frankonis advised. “If you see a word you don’t know on the label, or can’t pronounce, steer clear of it,” he said. Beware of ambiguous labeling, as well. “Spices” on a label can mean MSG, monosodium glutamate, is in the product. MSG is known to cause intense headaches in certain individuals.

“Avoid items that are labeled ‘GMO.’ GMOs [genetically modified organisms] are not healthy for us,” he said.

Limit alcohol intake, and above all, do not smoke, Dr Frankonis said. Smoking, as well as certain medications, can deplete the body of necessary vitamins and minerals.

Produce eaten in its raw state has the most benefit to the body, he said, and should be a regular part of a person’s diet.

“Everybody knows today what a healthy diet is, but many choose not to have one. We all have different lifestyles. If you choose your foods wisely, keep your weight in check, and exercise, you do a lot for yourself. We are 30 percent genetics,” Dr Frankonis pointed out, but epigenetics play a big part. Epigenetics includes the ways in which we live our lives. “How we live our lives is what we do to our own genomes,” he said.

“We are,” Dr Frankonis said, “what we do to ourselves.”

Dr Richard Frankonis sees patients at his 34 Church Hill Road office (located behind Starbucks). For information, call 203-426-1500 or visit responsiblenutritionct.com.