Nutrition expert updates 'The 150 Healthiest Foods on Earth'

When it comes to food, Dr. Jonny Bowden says the more plants we eat, the better. But his take on fat may surprise you.

"I think the number of accumulating studies that have happened since 2010 have pretty much absolved saturated fat in any causative role in heart disease, so I took a much stronger stand on that," said Bowden.

He gives thumbs up to grass fed and organic animal proteins, omega-three rich fish, and oils such as olive, coconut and Malaysian palm due to their nutrition benefits.

"Because we're learning so much about brain issues like mild cognitive impairment and Alzheimer's and dementia and their relationship to blood sugar, we're are also finding out fat is the perfect fuel for the brain," Bowden said.

But he suggests avoiding polyunsaturated fats such as corn, safflower, sunflower and soybean oils. "All of which are extremely inflammatory and all of which are not doing our health one bit of good," said Bowden.

He observes many packaged foods abundant in the American diet use them. Studies indicate Americans consume 16 to 20 times more of them than we should.

He suggests upping omega-three foods like flax, walnuts, hemp and fatty fish.

When it comes to carbohydrates he opts for fibrous plant foods that feed the digestive system. "Fiber does a lot more than help you lose weight. The condition of our gut is critical to human health and fiber is the fuel," said Bowden.

In lieu of carbohydrates like pasta, crackers, breads and cereals, Bowden picks beans, avocados and even pumpkin that is packed with a much-needed mineral.

Pumpkin spice is nice, but you'd be better off eating the real deal. One cup of pumpkin actually has 30 percent more potassium than a banana.

His equation: Good fats, fiber and healthy protein top the list.