Wandsworth Healthy Eating: “What is good nutrition anyway??”

Personal Training in London - AG Personal Fitness

If we ask 100 different people what good nutrition is we will get 100 different answers.

There are over 50,000 diet books or products alone on Amazon. Google Healthy Diet’ and see how many results you get.

I have so many daily conversations on this subject.

Some people think a healthy diet and good nutrition means:

  • Eating less sugar or quitting sugar
  • Eating low fat
  • Eating more protein
  • Eating more fruits and vegetables
  • Eating less then 1500 calories per day

 

The list is endless. Even when we try to explain a ‘Balanced Diet’ we come up short.

In truth good nutrition and a healthy diet is really a combination of 4 important criteria.

  1. Good nutrition and a healthy diet controls energy balance
  2. Good nutrition and a healthy diet provides nutrient density
  3. Good nutrition and a healthy diet achieves, health, body composition and performance goals.
  4. Good nutrition and a healthy diet are honest and outcome based.

I learned this from Dr John Berardi Ph.D and president of Precision Nutrition and I believe it adequately covers in essence what a healthy diet is all about.

So here are our 8 Principles of successful Nutrition.

1. Eat mostly real, whole, minimally processed food.

If you couldn’t hunt, fish, pluck, grow, or ferment/culture the food, you shouldn’t eat it    often.

If it wasn’t food 100 years ago, it isn’t food today.

If it comes in a box or a plastic wrapper, it most likely isn’t food; it is a food product.

2. Eat food as close to its natural state as possible.

  • Meat, eggs and dairy would ideally be from pasture-raised, grass-fed animals when possible.
  • Eat mostly full-fat versions of these foods for the greatest profile and absorption of nutrients.
  • Produce would ideally be from local, seasonal, and sustainably grown sources when possible.

3. Eat slowly and only until satisfied.

  • Aim to have meals last 15-20 minutes, as it takes this long for your brain to know you have eaten enough.
  • For weight loss, maintenance and general health, eat only until you are satisfied, not until full or stuffed.
  • If trying to gain weight, eat more quickly and until full.

4. Eat protein with every meal and most snacks.

  • Protein builds more muscle and improves recovery from exercise.
  • Protein maintains muscle mass when trying to lose fat.
  • Protein is the most satiating macronutrient, keeping you satisfied for longer.

5. Eat at least 2+ servings of vegetables and/or fruits every time you eat.

  • This is a simple way to reach the daily quota of 10-12 servings of vegetables and fruits.
  • These foods contain powerful anti-aging phytonutrients, antioxidants, vitamins, and minerals to optimize health.

6. Eat healthy fats with most meals.

  • Fat is essential and necessary for proper hormone production, cell formation, immune function and overall health.
  • Do not fear saturated fat
  • Minimize consumption of industrial vegetable oils: corn, cottonseed, safflower, soybean, sunflower, etc.

7. Eat quality carbohydrates with most meals, especially around exercise.

  • A good chunk of your carbohydrate intake should be from nutrient-dense fruits and vegetables.
  • Starch intake should mostly be from whole, minimally processed options.
  • Minimize added sugar and high-fructose corn syrup.

8. Drink beverages with few ingredients and few calories, most of the time.

  • Liquid calories go unnoticed by the body, so they add up quickly.
  • The best beverage choices include water, tea, and black coffee.
  • Unsweetened milks, fresh juice, and alcohol are okay in moderation.
  • Super smoothies are a notable exception.

Here is the bonus…Principal Number 9……Live a little!

  • Break the rules once in a while!
  • Just understand what once in a while is; it is not a daily occurrence.
  • Do not fear eating a piece of cake or some french fries; just do not make a habit of it.
  • Don’t always be “that person” who never eats anything at social gatherings; it is okay (and even beneficial) to not be perfect.

 

Phew!!.....Thank you lord…J






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