I have had a few requests from readers to gather my thoughts and form a sort of nutrition 101 set of rules and guidelines to eat by. I will give my top 5 tips today and finish it next week. I do want to preface this list with the fact that my rules are constantly evolving, they are different now than they were just a year ago, and they will probably be different next year. I am always reading, learning and evolving my thoughts. So here goes.
1. Eat REAL whole, unprocessed food.
- If you couldn’t hunt, fish, pluck, grow, or ferment/culture the food, you probably shouldn’t eat it.
- If it wasn’t food 100 years ago, it probably isn’t food today.
- If it comes in a box or a plastic wrapper, it probably isn’t food, it is a food product. These are not the same thing, so learn to recognize that.
- If it contains lots of industrial vegetable oil (soybean, safflower, sunflower, etc) and/or sugar/high fructose corn syrup, don’t eat it.
2. Eat food as close to it’s natural state as possible.
- meat, eggs and dairy from pastured/grass-fed animals
- eat full fat versions of these foods for the greatest profile and absorption of nutrients
- produce from local, seasonal, and sustainably grown sources
3. Eat every 3-4 hours.
- This is not to “boost” your metabolism or any of that hocus pocus.
- It is mainly to prevent overeating at meals, and consumption of foods that don’t follow rules 1 and 2.
4. Eat protein with every meal or snack.
- Again, this isn’t to “boost” your metabolism, but regardless of goal, a higher protein diet has been shown to be more effective.
- Builds more muscle and repairs damaged tissue when trying to gain mass.
- Maintains muscle tissue when trying to lose mass.
- Produces a higher Thermic Effect of Feeding, meaning it require more calories to digest protein than other foods.
5. Eat at least 1 full serving of vegetables and/or fruits every time you eat.
- Just a simple way to reach that daily quota of 10+ servings of vegetables and fruits.
- Increases amounts of powerful phytonutrients, antioxidants, vitamins and minerals to optimize health.
That wraps up today’s installment. Now some people might disagree and put rule 5 as rule 1, or vice versa, and in reality, it really doesn’t matter. As long as there are the tenets that you eat by most of the time, because you are allowed to eat brownies and white bread once in a while (you know that right?) then the order of the rules really doesn’t matter, it is simply semantics. Questions and comments welcome.
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