Good nutrition advice

Here is an excellent article about a healthy nutrition plan. It's so simple... It doesn't matter if you're a vegetarian, meat-eater, vegan or whatever. The bottom line is to balance your macro's properly - Carbs/Proteins/Fats. Stay away from overly processed foods. That's it, really! It doesn't get any easier. I always start my clients off with calculating their macro percentages based upon their daily calorie target. As long as it's balanced and filled with whole plant based foods, healthy fats and quality proteins, they thrive.

I particularly like this article because it's simply put. There is no profit to be made from any of the advice.

I always ask people to steer clear of the fad or brand diets. They are just not sustainable!

Good nutrition advice A good read

Shop the perimeter of the store, not the aisles. Read the labels. The fewer the ingredients, the better. If you can't pronounce it and it doesn't grow in nature, then you don't need it in your food - steer clear as much as possible, so cut out added sugar, soda, and processed food.

Portion control.

On the app I am using to watch my calories and lose weight, it's called JERF (Just Eat Real Food).

It really does work and better than fad diets because you're more likely to make it a lifestyle which is what you need for actual sustainable weight loss and control.

Except ...carbs.

Eating healthy isn't the same for everyone.
I cannot eat a lot of carbs.
Especially carbs with gluten.

So, it is not one way of eating fits all.
We have to listen to our bodies.
Quality proteins, healthy fats and veggies...and fruits in moderation...with minimal grains/high carb foods is the way I have to eat.

YMMV

a reply to: DontTreadOnMe

Veggies have your carbs in them a lot of the time. The problem for me is that I fill up on veggies way faster than I ever fulfill my protein/fat/carb requirements for the day, so if I eat just veggies or even too many, I'll undereat.

The trick is to avoid refined carbs or high glycemic index carbs. Mediterranean diet does have pasta in it.

I love veggies but they, like my Ex just like to screw me up. I can eat potatoes and a little of many veggies, but the leafy green ones I have to moderate at low levels. I spent a lot of time researching and testing with these things. If I eat two big salads in two days, my head will get the spins, too many nitrates cause me to have the spins from dialating my blood vessels too much and lowering blood flow to the brain. They call the orthostatic hypotention different names, like hypoglycemic spins and hypovolemic spins.

So, the mediteranian diet is not right for everyone, I am living proof. I do eat veggies and I love a little dinner salad occasionally. I also have major issues with tomatoes and orange juice. It sucks, I have always payed a price for consuming these foods I thought were good for me. Also bananas and avacados trigger some bad reactions if I eat root veggies and nightshades and many other veggies I usually eat, it triggers the latex cross reaction which causes me to be allergic to my socks and underwear and all latex plus makes my gut feel lousy. Banana Heuvens are not heat stable, banana bread is not a problem. It took me over a year of observation to identify this allergy and another one with avacado and banana is kiwi. Kiwi berries make my throat tickle and itch, I just discovered that. I never liked kiwi, I tasted it many years ago and would rather eat strawberries any day.

Did you know that many Italians cannot eat bell peppers yet they boast them as part of the Mediterranean diet.


www.sciencedaily.com... A point about tomatoes, also can apply to OJ and cinnamon.

a reply to: ketsuko

Pasta is a problem for many.....I can have about one bite!

And for me, " empty" carbs such as white bread, rice and potatoes are just deadly for losing weight!!!

a reply to: DontTreadOnMe

We don't have much of the refined stuff around, either. We do have bread, but it's an eight grain, whole grain that you have to chew.

I can do pasta though if it has the right stuff with it/on top of it.

a reply to: ketsuko

I hear you on the healthy grains.....but grains are grains and not everyone tolerates them.
For some it causes bloat, weight gain and other issues.

Basically, I MUST keep my carbs under 60 grams per day to lose weight.

Hmm.. As it is well-known, monounsaturated with omega-3 oils are great for one's diet. (As mentioned in the article). Then it says green vegetables and berries are important. Which I totally agree and am trying to incorporate. Berries can be expensive sometimes. But great in smoothies.

Just like the Mediterranean diet, the MIND diet emphasizes vegetables, seafood, olive oil, and wine. It puts added focus on green leafy veggies, berries, beans, whole grains, and poultry.

As a vegan, tofu, beans, rice, and other protein sources cover the seafood and poultry. Wine.... I think I get enough of that .

I heard broccoli and soybeans go well together because the broccoli helps counter-act the added estrogen for men.

What I didn't see was the emphasis on probiotics for gut health. Definitely recommend your digesting something with good biotics in them.

I'm no doctor, but this was a good article. And I'd also add emphasis on getting your meat sources from quality farmers with ethical practices if you're not vegan.

a reply to: Skorpiogurl

This seems pretty sensible:

At its core, however, most of these meal plans are very similar and have two main characteristics: they are rich in vegetables, proteins, and healthy fats and low in heavily processed foods and refined carbohydrates like white bread.

By stating to stay away from processed foods and refined carbs, this would probably benefit the majority. I personally love the keto/paleo lifestyle, but maybe that is just my chemistry. I have convinced a few of my coworkers to try keto for a bit with emphasis on cooking all of your own food from as raw of ingredients as possible. None of them have had any unintended effects and most are losing weight.

Now when is the medical establishment going to warn us against the frakenfoods out there? The mass produced salt and msg laden poison that imitates real food. Their silence is certainly curious.

a reply to: DontTreadOnMe

You have to do what works for you, but I'll bet your table is like ours if you're losing and/or keeping weight off: full of mostly unprocessed foods that you've mostly prepared yourself.

Our weeknight staple is generally some type of simple protein like chicken, pork or fish (we have that twice a week) prepped quickly in a skillet saute with a bucket of raw cut veggies that you can have as much of as you want. Sometimes, we add a half slice of whole grain bread buttered with some garlic on it.

Depending on where I am, I might round it all off with some cheese or some sunflower seeds.

What boggles my mind is how the fad of cutting out carbs caught on.

There are many downsides to cutting out carbs. I read it can mess up your body chemistry and brain chemistry. We are omnivores after all.

In addition to that I can add from experience: you are more likely to get heartburn or acidic stomach due to meat and fat in the stomach without nothing to soak up the fat. Of course meat and oil increases the acids in your stomach. I imagine carbs as something that can aid in the meat/oil's digestion and balance the chemistry in the stomach. Rice and potatoes/tubers are probably healthier than bread for the stomach and you avoid all that gluten.

A lot of good information and thoughts here.

There is no such thing as a bad food - carbs and sugar are not evil. Please don't demonize food groups.
Carbs don't make a person fat... too many calories does. Anyone who decides they are intolerant to any type of food, without actually getting tested and professionally confirmed, is, well.... stupid.

Here's another very good and very informative article about carbs, and why some people can eat them and others can't

Carbs

I agree with all of the above. Forget about fast food forever and do not abuse sweet. Eat as many seasonal foods as possible - they contain maximum nutrients. Limit the use of refined products as much as possible: sugar, vegetable oil, white wheat flour, refined white rice. They do not have any fiber, which is very important for the functioning of the digestive tract, as well as for the nourishment of beneficial bacteria that live in the intestines. That is why it is much better to eat whole grain instead of white bread, and to replace refined sugar with brown or even honey. Drink water. Tea, coffee and juices do not replace water. Sweet soda - completely banned, they contain too much sugar. Do not forget about protein foods. It is able to give a feeling of fullness for a long time and is also rich in amino acids. Proteins are necessary for the body to build muscle tissue, replace obsolete cells. For protein-rich foods include various types of meat, fish, squid, shrimp, nuts, mushrooms, some legumes, eggs, cottage cheese and vitamins **SNIP**

It scares me the very fact of regular counting of proteins, carbohydrates and other things. It seems to me that this will drive you crazy. I can not keep your planner regularly, and you want to constantly calculate how much I have to eat.

originally posted by: Xitol
It scares me the very fact of regular counting of proteins, carbohydrates and other things. It seems to me that this will drive you crazy. I can not keep your planner regularly, and you want to constantly calculate how much I have to eat.

It's actually the easiest thing in the world once you've done it for a couple of weeks. I don't know why you're scared of it lol

Avoid sugary drinks like soft drinks, soda, and fruit-flavored powdered drinks as much as possible.

a reply to: Skorpiogurl

I disagree with your claim

intolerant to any type of food, without actually getting tested and professionally confirmed, is, well.... stupid.

Repeat experience, after eliminating any other cause, is sometimes enough. I even went to a doctor once after a bad reaction to seafood. Got allergy tests, nothing. The doctor said some people just cannot tolerate particular foods and it is up to the individual to figure out what. There are no tests for many intolerances barring ones that affect large numbers of people, like lactose intolerance, or are cause severe health problems like celiac. He basically said if you notice one particular type of food makes you sick, then don't eat it. Within reason of course, not people who probably have mental health issues or an eating disorder who seem to have an issue with nearly everything.

Each person needs to be in tune with their body and figure out for themselves what foods make them feel good and which make them feel sluggish or ill and otherwise, as the OP said, avoid the processed crap. Also, to try for variety. No one truly thinks Doritos or Coca Cola or Ho hos are healthy, at least I would hope so!