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NUTRITION

US DIETARY GUIDELINES

WATER

Beverage of

Choice

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

THE fountain of youth

nutrition portions

FOOD PORTION RECOMMENDATIONS

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

  • 1/2 of all food: fruits/vegetables

  • 5 servings per day of fruits/vegetables

1 serving ~ size of fist ~ size of stomach

  • protein: side instead of the main dish

  • plant-based: plants >= 80%

  • 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)

fresh and seasonal are best

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

"enriched" / "refined" grains are not whole grains

white flour/rice are not a whole grains

the more wholesome and less processed, the better

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) are seeds inside protective pods of legumes and count as both a vegetable and a protein

 

Mushrooms (fungi also count as a vegetable, healthier cooked)

 

Nuts (healthier dry-roasted) including almonds

 

Grains including quinoa

 

Vegetables including broccoli

ANIMAL PROTEIN

BENFITS

personal taste

 

CONS/CAUTIONS

 

- saturated fat (ALL meat except egg white contains saturated fat)

- processed meat carcinogenic *

- red meat probably

carcinogenic

 

-/0 possible hormone exposure

 

-/0 possible antibiotic exposure

 

-/0 higher pathogen (infection) exposure

 

seafood:

-/0 possible mercury/plastic exposure

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

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)

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.  EXTRA fat, carbohydrates, and protein are ALL stored as fatProcessed food is more likely to store 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, 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.

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.

Apple Tree.jpg

"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

Unprecedented in world history, malnutrition from
over-eating has exceeded starvation.  
The current largest epidemic is a combination of eating
more processed foods 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
+ seeds/nuts
+ whole grains

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 essential

safe, protective, healing...

FARMacy

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