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NUTRITION

US DIETARY GUIDELINES

WATER

Beverage

of

Choice

THE fountain of youth

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

FOOD​

30% vegetables, 20% fruit, 30% grains, 20% protein

fruits/vegetables: half of all food

(5 servings of fruit and/or vegetables daily)

dairy is optional and preferably non/low fat

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)

 

GRAINS: especially whole grains

enriched ("refined") grains such as white flour/rice remove outer surface (bran contains most of the fiber and some protein) and are not whole

PROTEIN  preferred lean

PLANT PROTEIN

Benefits: vitamins, minerals, anti-oxidant, anti-inflammatory, phytonutrients, fiber, affordable, friendly

examples: legumes (beans including garbanzo, peas, lentils), mushrooms (fungi also count as a vegetable, healthier cooked), nuts (healthier dry-roasted) including peanuts, grains including quinoa, vegetables including broccoli

Pulses (beans, peas, lentils) are seeds inside protective pods of legumes and count as both a vegetable and a protein.

ANIMAL PROTEIN

Benefits: personal taste

Cons: saturated fat, processed meat carcinogenic *, red meat probably carcinogenic, possible hormone / antibiotic / (seafood) mercury/plastic exposure?

* World Health Organization

healthier options: fish (lower mercury: salmon, mackerel, herring, sardines, anchovies, trout, tuna) , poultry (without fat/skin), egg white (2 egg whites don't contain saturated fat and contain more protein than 1 whole egg), dairy (non/low fat)

FIBER
  • satiates (natural appetite suppressant fulfills hunger)
  • mechanically rejuvenates gut (soluble fiber: soft brush, insoluble fiber: hard scrub)
  • binds to and removes intestinal fat and extra calories

PLANT-BASED

>=80% plants

 

 

INFANTS: HUMAN BREAST MILK

exclusively during the first 6 months of life benefits both infant and mother

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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, white/milk chocolate

click here for healthier fats

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

- Synthetic (processed) vitamins and minerals are not routinely recommended because they may compete with preferred natural sources, may have additives that are not as healthy, and overdose may cause toxicity.  Discuss with doctor.
  • vitamins and minerals
  • anti-oxidant
  • anti-inflammatory
  • phytonutrients
  • fiber

Added oils/fats are "empty calories" high in calories, but not high in nutrients.  The following are all equivalent in calories.

Apple Harvest

"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

MACRONUTRIENTS

CARBOHYDRATES

4 kcal/g

Choose Fiber Rich Carbs

PROTEIN

4 kcal/g

Choose Lean Protein

FAT

9 kcal/g


FUEL

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

STORAGE

Glucose is stored as glycogen in the liver and skeletal muscle.  Extra fat, carbohydrates, and protein are ALL stored as fat.

CONDITIONS

CAFFEINE: 2+ drinks daily with severe hypertension doubles heart death

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FOOD AFFECTS YOUR MOOD

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