Over the decades we have seen so many dietary trends come and go. People often ask us which diet is best: Is it ketogenic, with high protein and fat, and almost no carbs? Should it be vegan or plant-based? What about intermittent fasting?
We say: “if only it were that simple!” But here are the absolute basics to keep in mind, whatever diet you are considering:
Macronutrients are the nutrients we need to eat in significant quantities, as they contain both calories to fuel our bodies, and nutrients that are needed to make our biochemistry work.
There are only three kinds of macronutrients: fats, proteins and carbohydrates.
Micronutrients: Vitamins and minerals in our food are called micronutrients. Organic foods provide more of these.
Although many sources will tell you to eat a particular way, the sensible answer to all this diet profusion confusion, to quote Michael Pollan, is simply this:
Eat real food. Not too much. Mostly plants.
But let’s expand on this a little:
Eat good carbs, not bad carbs: all plant foods contain carbohydrates, so if you eat fruits and vegetables in their natural form, you are getting the carbohydrates your body needs. It is only when we process and refine carbohydrate foods, like refined grains and concentrated sugars, that we run into problems.
Eat good fats, not bad fats: we need fat in our diets, and we encourage everyone to eat plenty of good fats, as in avocados, nuts and seeds, olive oil, and oily fish. These are important for brain health, skin health, the manufacture of hormones, and so much more.
Eat good proteins, not bad proteins: Most of us thrive on moderate portions of clean animal protein, like organic eggs, pasture-raised meats, and wild fish. Vegetarian proteins like legumes and seeds are also good sources. People who are moderately active need about 1 gram of protein per kg of ideal body weight per day. Processed meats contain chemicals and modified fats that are harmful to health; in fact, a recent nutrition study stated that eating a hotdog takes thirty minutes off life expectancy!
And fill up your plate with veggies! We aim to get 10 servings of fruits and vegetables daily, to provide plenty of fibre, vitamins, minerals and plant-derived antioxidants.
Does this look so obvious that it should be able to go without stating? Of course!
The word “diet" has become so associated with short term weight-loss attempts, and most of us know short term diets don’t achieve long term benefits.
Many people these days are overfed and undernourished.
We prefer to create healthy patterns of eating for life. Eating fresh, nutrient-dense food should leave you feeling nourished and replenished! The typical high processed, low nutrient diet, high in calories but low in nourishment will leave your cells hungry, even if your blood sugar is high. Low energy, poor digestion and increased inflammation are often the result.
So what is “a serving” of fruits or vegetables?
1 piece of fruit, e.g. an apple or peach
1/2 cup berries or chopped fruit
1 cup of salad or other raw green leafy vegetables
1/2 cup cooked veggies
Please check out our ebook for five days of healthy whole food recipes. Most people will notice positive changes eating this way, very quickly!