SUCCESSFUL NUTRITION BASICS
- If you couldn’t hunt, fish, pluck, grow, or ferment/culture the food, you shouldn’t eat it often.
- If it wasn’t food 150 years ago, it isn’t food today.
- If it comes in a box or a plastic wrapper, it most likely isn’t food; it is a food product.
- Meat, eggs and dairy would ideally be from pasture-raised, grass-fed animals when possible.
- Eat mostly full-fat versions of these foods for the greatest profile and absorption of nutrients.
- Produce would ideally be from local, seasonal, and sustainably grown sources when possible.
- Aim to have meals last 15-20 minutes, as it takes this long for your brain to know you have eaten enough.
- For weight loss, maintenance and general health, eat only until you are satisfied, not until full or stuffed.
- If trying to gain weight, eat more quickly and until full.
- Protein builds more muscle and improves recovery from exercise.
- Protein maintains muscle mass when trying to lose fat.
- Protein is the most satiating macronutrient, keeping you satisfied for longer.
- This is a simple way to reach the daily quota of 5-10 servings of vegetables and fruits.
- These foods contain powerful anti-aging phytonutrients, antioxidants, vitamins, and minerals to optimize health.
- Fat is essential and necessary for proper hormone production, cell formation, immune function and overall health.
- Do not fear saturated fat, as long as it comes from food following principles 1 & 2.
- Minimize consumption of industrial vegetable oils: corn, cottonseed, safflower, soybean, sunflower, etc.
- A good chunk of your carbohydrate intake should be from nutrient-dense fruits and vegetables.
- Starch intake should mostly be from whole, minimally processed options.
- Minimize added sugar and high-fructose corn syrup.
- Liquid calories go unnoticed by the body, so they add up quickly.
- The best beverage choices include water, tea, and black coffee.
- Unsweetened milks, fresh juice, and alcohol are okay in moderation.
- Super smoothies are a notable exception.
- Use supplements to enhance, – not replace – a healthy, balanced diet.
- The best basic choices are fish oil, vitamin D, probiotic, multivitamin and protein powder.
- These are the most beneficial as inclusions when the rest of your diet is solid.
- Break the rules once in a while!
- Just understand what once in a while is; it is not a daily occurrence.
- Do not fear eating a piece of cake or some french fries; just do not make a habit of it.
- Don’t always be “that person” who never eats anything at social gatherings; it is okay (and even beneficial) to not be perfect.
