
NUTRITION
NUTRITION
US DIETARY GUIDELINES
US DIETARY GUIDELINES

FOOD​
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
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)
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

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)

- 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
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PLANT-BASED
>=80% plants
INFANTS: HUMAN BREAST MILK
exclusively during the first 6 months of life benefits both infant and mother

CAUTION!
- 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
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LIMIT SUGAR- Limit sugar-sweetened beverages such as soda/lemonade, sweets (including pastries, cookies, candies), alcohol (alcohol also converts to fats)., and many cereals.
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LIMIT SALT
- Limit salt to 2300mg (~1 teaspoon) daily. Consider flavoring with herbs, spices, garlic, and ginger.
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LIMIT ALCOHOL​
- Limit alcohol: none is healthier. (max: women 1 drink per 24 hours, men 2 drinks per 24 hours), carcinogenic
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LIMIT PROCESSED FOODS
- Processed Foods remove fiber. Eating out and packaged foods often contain added fats, sugars, and salt.
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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.


"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
MACRONUTRIENTS
CARBOHYDRATES
4 kcal/g
Choose Fiber Rich Carbs
PROTEIN
4 kcal/g
Choose Lean Protein
FAT
9 kcal/g
Choose Anti-Inflammatory Fat
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.
