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NUTRITION

US DIETARY GUIDELINES

WATER

Beverage of Choice

Humans are ideally ~70% water, synchronized
with our world.

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Local city tap water is clean and safe.  More information on home filtration is here.  

Water requirements increase with increased activity or heat.

Excess can lead to hyponatremia (low sodium), which can be toxic.

THE fountain of youth

FOOD PORTION RECOMMENDATIONS

30% vegetables

20% fruits

30% grains

20% protein

  • ~1/2 of all food: fruits/vegetables

  • plant-based (plants >= 80%)

  • dairy is optional (and preferably non/low fat)

Emphasis is upon nutrition patterns, quality, wholesome, and portions.​  Caloric recommendations for most adults is 1600-3200 kcal/d depending upon age, sex, height, weight, and activity.

FRUITS

especially whole (healthier: fresh, frozen)

VEGETABLES

all types including dark green, red, orange, beans, peas, lentils, starchy, and others (healthier: raw, steamed, grilled, broiled)

fresh and seasonal are optimal

FRUIT/VEGETABLE

BENEFITS

  • vitamins
  • minerals
  • anti-oxidant (why they are so colorful)
  • anti-inflammatory
  • phytonutrients
  • fiber
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GRAINS

at least 1/2 of all grains recommended to be whole grains*

* "enriched", "refined", white rice, and white flour are NOT whole grains

PROTEIN 
preferred lean
dietary guidelines recommend 80+% of all food to be plant-based

PLANT PROTEIN

BENEFITS

+vitamins

+minerals

+anti-oxidant

+anti-inflammatory

+phytonutrients

+fiber

+affordable

+friendly

+non/low fat

EXAMPLES

Pulses (beans, peas, lentils) seeds inside protective pods

nutritionally count as BOTH protein and vegetable

 

Seeds

 

Grains

 

Vegetables

 

Mushrooms

scientifically neither plant nor animal

nutritionally count as BOTH protein and vegetable

should be edible variety and cooked

Nuts

almonds: lowest saturated fat and highest fiber

ANIMAL PROTEIN

BENFITS

+personal taste

 

CONS/CAUTIONS

- saturated fat

(ALL meat except egg white)

- processed meat carcinogenic *

- red meat probably

carcinogenic

-/0 hormone exposure

-/0 antibiotic exposure

-/0 higher pathogen (infection) exposure

-/0 seafood: mercury/plastic exposure

* World Health Organization (cancer: breast, colorectal, lung)

-/0 = possible

HEALTHIER OPTIONS

Egg White

no saturated fat

2 egg whites contain more protein than 1 whole egg

Fish

(lower mercury: salmon, mackerel, herring, sardines, anchovies, trout, tuna)

Poultry (without fat/skin)

Dairy (non/low fat)

PROTEIN

Amount of Protein (Grams per Cup)

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LENTILS

 25g 

 PEAS 

 9g 

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BEANS,
BLACK

42g

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GARBANZOS

21g

 BEANS ,
WHITE 

 25g 

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SUNFLOWER
SEEDS

23g

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CHIA
SEEDS

 17g 

FLAX
SEEDS

19g

fat 10g

PUMPKIN
SEEDS

30g

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 ALMONDS 
SLICED 

 21g 

fat 50g
Salmon

SALMON,
WILD

23g

fat 10g
Chicken Breast

CHICKEN,
BREAST

 22g 

fat 5g

HAMBURGER, MCDONALD'S

9g

fat 10g

(for comparison)

EGG WHITE

 11g 

fat 0g

MUSHROOM, PORTABELLO

 4g 

fat 0g

BROCCOLI

6g

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ASPARAGUS

5g

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CORN

5g

BRUSSEL SPROUTS

4g

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TURNIP
GREENS

5g

 OATS 

 6g 

 BARLEY 

 23g 

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RICE,
WILD

 7g 

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QUINOA

 6g 

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FARRO

 8g 

The largest (land), strongest (for size) and oldest animals are vegan.
Some of the most powerful humans are also vegan.

MACRONUTRIENTS

CARBOHYDRATES

4 kcal/g

Choose Fiber Rich Carbs

PROTEIN

4 kcal/g

Choose Lean Protein

FAT

9 kcal/g

ENERGY

STRUCTURE/REPAIR

INSULATION


FUEL

 

Glucose is the preferred fuel.  Carbohydrates, protein, and fat can be converted to glucose for energy.  Carbohydrates are the preferred source of energy.

STORAGE

 

Glucose is stored as glycogen in the liver and skeletal muscle.  Fat and processed food is more likely to store as fat.  Extra fat, protein, and carbohydrates are all stored as fat.

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CAUTION!

LIMIT SATURATED/TRANS FAT

- Contributes to inflammation/atherosclerosis, adipose (fat) cells produce estrogen (may contribute to hormone sensitive cancers) 

- Limit Process Meat

   including sausage, hot dogs, salami, bologna, bacon, ham, ground meat

- Limit Red Meat

   mammalian muscle: beef, veal, pork, lamb, horse, goat

- Limit Trans Fats

  hydrogenated vegetables oils or animal products

  including margarine, shortening, pastries such as doughnuts, cakes, cookies, croissants, muffins, pies, foods fried in high heat and/or reused oil including potatoes such as French fries, snacks such as potato chips, corn chips, microwave popcorn, breakfast cereals, candy

- Limit butter, cheese, ice cream, sour cream, mayonnaise, certain oils (including coconut oil, palm oil, soybean oil, corn oil, sunflower oil), chicken fat, egg yolk, condiments (including gravy and creamy salad dressing), nut butters with hydrogenated oils, chocolate

LIMIT SUGAR

- Limit sugar-sweetened beverages such as soda/lemonade, sweets (including pastries, cookies, candies), alcohol (alcohol also converts to fats)., and many cereals.

 

LIMIT SALT

- Limit salt to  2300mg (~1 teaspoon) daily.  Consider flavoring with herbs, spices, garlic, and ginger.

LIMIT ALCOHOL

- Limit alcohol: none is healthier.  (max: women 1 drink per 24 hours, men 2 drinks per 24 hours), carcinogenic

LIMIT PROCESSED FOODS

- Processed Foods remove fiber.  Eating out and packaged foods often contain added fats, sugars, and salt.

LIMIT SUPPLEMENTS

- Most supplements are not recommended and can even be toxic.  Learn why by clicking here.  Discuss with doctor.

Added oils/fats are "empty calories" very high in calories, but not high in nutrients.  The following are all equivalent in calories.  The hidden fat in eating out may be equivalent to an entire meal.

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"Ultra Processed Food [UPF] is the enemy." 

 

 

 

 

 

An apple

is better than apple sauce

is better than apple juice

is better than apple pie.

~ Robert Lustig, MD, Endocrinologist, author of Metabolic

Fresh Vegetable Salad

BFF

Best Friend Fiber

mechanically scrubs intestines
binds to excess fat to remove it
best natural appetite suppressant

MALNUTRITION ALERT

Unprecedented in world history, malnutrition from
over-eating has exceeded starvation.  
The current
largest epidemic is malnutrition,
a combination of more processed foods with less nutrients.
Also unprecedented, life expectancy is decreasing.

World Health Organization / United States Department of Agriculture / Global Burden of Disease

MALNUTRITION SUMMARY BELOW

TOO MUCH

processed foods

- fats
   (saturated/processed)
- meat
   (especially processed/red)
- alcohol
- dairy
   (regular/high fat) / egg (yolks)
- sugar / processed grains
- salt

NOT ENOUGH

wholesome foods

+ water
+ vegetables
+ fruits
+ legumes
    (beans, peas, lentils)
+ greens
+ whole grains
+ seeds
+ nuts

JOKES

I am not going to clog myself with high saturated fat CHEESY jokes...

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PRODUCE
the best
results

Man Holding Olives

OLIVE
the fiber
counts

Cherry Tomatoes

good
from
my
head

TO-MA-TOES

THYME
to
eat

Farmer Holding Corn

CORNy
jokes
are

a
MAIZEing

Green Orchard

Nutrition choices

can be hazardous

and/or

the most powerful, safe, and healing...

FARMacy

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