NUTRITION
NUTRITION
US DIETARY GUIDELINES
US DIETARY GUIDELINES
WATER
Beverage of Choice
Humans are ideally ~70% water, synchronized
with our world.
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
GRAINS
at least 1/2 of all grains recommended to be whole grains*
* "enriched", "refined", white rice, and white flour are all NOT whole grains
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)
LENTILS
25g
PEAS
9g
BEANS,
BLACK
42g
GARBANZOS
21g
BEANS ,
WHITE
25g
SUNFLOWER
SEEDS
23g
CHIA
SEEDS
17g
FLAX
SEEDS
19g
PUMPKIN
SEEDS
30g
ALMONDS
SLICED
21g
SALMON,
WILD
23g
CHICKEN,
BREAST
22g
HAMBURGER, MCDONALD'S
9g
(for comparison)
EGG WHITE
11g
MUSHROOM, PORTABELLO
4g
BROCCOLI
6g
ASPARAGUS
5g
CORN
5g
BRUSSEL SPROUTS
4g
TURNIP
GREENS
5g
OATS
6g
BARLEY
23g
RICE,
WILD
7g
QUINOA
6g
FARRO
8g
The largest (land), strongest (for size) and oldest animals are vegan.
Some of the most powerful humans are also vegan.
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
ENERGY
STRUCTURE/REPAIR
INSULATION
60-70%
20-30%
10-15%
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.
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, 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.
LIMIT FAD DIETS
- Low Carb or Paleolithic are NOT recommended
+ Plant Based low fat and/or Plant Based Mediterranean are optimal.
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.
"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
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...
PRODUCE
the best
results
OLIVE
the fiber
counts
good
from
my
head
TO-MA-TOES
THYME
to
eat
CORNy
jokes
are
aMAIZEing
FOOD FEEDS MOOD
Nutrition choices
can be hazardous
and/or
the most powerful, safe, and healing...