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NUTRITION: SIMPLIFIED
Eat a variety of whole foods that you enjoy from
diverse sources to the satisfaction of your appetite,
no more no less.
If you follow the statement above, you can make serious progress to
a healthier life. Each person has unique preference, challenges, and
experiences that shape their diet. What I’m providing in this guide are the
basics so that you can adopt an eating strategy that works long term. I
don’t promote deprivation, calorie counting, or following a prescribed plan.
Don’t feel like you have to fall under a label (vegan, paleo, high carb, low
carb, etc.), instead listen to your body and give it the nutrient dense foods it
craves.
I encourage keeping an open mind to different ways of eating. Be
willing to try new things and continually educate yourself on this
important topic. Regardless of current eating habits, starting with small
improvements is far preferred to drastic overnight change. Leave behind the
“all or nothing” mentality that keeps so many people from making lasting
health decisions.
This guide is broken down into the following sections: Whole Foods,
Macronutrients, Blood Sugar, Meal Frequency, and Helpful Tips.
Whole Foods
Whole foods simply defined are foods as close to their natural state as
possible with limited processing and without additives,
preservatives, or anything that otherwise alters the make-up of the
food.
Whole Food Examples:
Fruits and vegetables, whole grains (brown rice, oats, barley, etc.), beans
and legumes, meat, chicken, fish, milk, Oils (olive, grapeseed, coconut)
Macronutrients
Nutrients are substances needed for growth, metabolism, and for
other body functions. “Macro” means large, hence macronutrients are
nutrients needed in large amounts. There are three macronutrients:
carbohydrates, proteins, and fats. The term “macros” is often referred to in
the diet and fitness world and tends to create a lot of confusion. With a little
understanding of the function of each macronutrient, you can use your
preference to define your macronutrient consumption.
Carbohydrates
Carbohydrates provide energy for working muscles and fuel for the
central nervous system, they enable fat metabolism, and prevent
protein from being used as energy. Don’t worry, you won’t have to give
up carbs, but just like the rest of the principles you read here, the selection
is most important. Complex carbohydrates offer high fiber and nutrient
density that don’t spike the blood sugar like the refined products that
pervade the grocery store aisles.
Best Carb Choices
Fruits and vegetables (aim to consume large amounts), preferably organic
and in-season
Whole grains (brown rice, oats, barley, whole rye, whole wheat, millet)
Beans and legumes
Carbs to avoid
Refined grains (most white breads, crackers, pastries, cereals, etc.)
Protein
Proteins are large, complex molecules that play many critical roles in
the body. They do most of the work in cells and are required for the
structure, function, and regulation of the body’s tissues and make up
organs, antibodies, enzymes, hormones, structural components, and atom
carrying transporters.
Proteins are made up of hundreds or thousands of smaller units
called amino acids, which are attached to one another in long chains.
There are 20 different types of amino acids that can be combined to make a
protein, 9 of which are essential amino acids meaning that the body does
not produce them and they must be received through the diet. Complete
proteins (foods containing proper balance of all essential amino acids) are
found mostly in animal foods, but it is not true that you must consume
copious amounts of animal products to get sufficient protein.
Incomplete proteins, also known as complementary proteins, are no less
important than complete proteins, but need to be consumed along with
other complementary proteins. Because your body does not hold onto
proteins if they are not in the right proportion, if you are eating incomplete
proteins be sure you have enough complementary proteins in the same day.
A couple great attributes of protein are its ability to signal satiety (or
fullness) in the body and what is called the “thermic effect”, which means
20-30% of protein calories consumed are burned in the digestion process.
Complete Proteins
Meat, fish, dairy products, eggs, quinoa, buckwheat, hemp and chia seed,
spirulina
Incomplete (Complementary) Proteins
Nuts & seeds, legumes, most grains, vegetables
Fats and Oils (Lipids)
This macronutrient gets a bad rap, mostly due to a
misunderstanding of its role in the diet and body. Fat it is the main
storage form of energy in the body and is most visible on individuals who are
overweight and unhealthy, so our intuition tells us it is something to stay
away from. However, the benefits of fat cannot be overstated and its role in
our health is vital.
Roles of Fat in the Body
Largest energy source in the body
The major component of cell membranes
Nourishes skin and hair
Cushions vital organs
Insulates the body from extreme temperatures
Aids in insulating nerve fibers
Regulates production of sex hormone
Roles of Fat in Foods
Carries fat soluble vitamins (A, D, E, K)
Gives aroma and flavor
Provides satiety (sense of fullness)
Calorie dense
Best Fats Sources
Avocados, fatty fish (salmon, tuna, sardines, mackerel and trout), nuts,
olives, extra virgin olive oil, coconut oil, chia seeds
Good Fat Sources in Moderation
Full-fat dairy products, organic pastured eggs, grass fed meats
Worst Fat Sources
Hydrogenated oils a.k.a. trans-fats (margarine, shortening, etc.), deep-fried
food, processed meats, highly processed vegetable oils
Blood Sugar
The general feelings you have through the day including hunger, cravings,
energy levels, and disposition are highly related to blood sugar. All
carbohydrates are composed of single sugars called glucose (a
monosaccharide). When there is too much glucose in the blood, your body
releases insulin so it can be stored away, this usually comes after a meal
and induces the tired or lethargic feeling you can get when blood sugar is
raised. Similarly when the blood sugar is low, your body releases another
hormone called glucagon to pull stored glucose (glycogen) from the liver to
bring levels back up, this is a similar feeling to the high blood sugar making
you feel weak and often times irritable.
Eating a balance of macronutrients in whole foods each meal or snack is
ideal as they complement each other in the following ways:
 Carbohydrates provide a quick source of glucose. Whole food
carbohydrates (fruits, vegetables, whole grains) also provide a great deal of
fiber which aids in steady digestion.
 Protein stimulates secretion of a hormone glucagon which slows the
action of insulin and storage of glucose too quickly.
 Fat slows down digestion so that a consistent amount of glucose is
received rather than a sudden surge.
The worst practices for blood sugar levels is consuming highly processed,
refined carbohydrates and sugars that have the fiber stripped and are loaded
with simple sugars which absorb to quickly into the blood stream.
Foods that Spike Blood Sugar
Pastries, cakes, donuts, sugary drinks (soda and most juices), processed
grains (white rice and bread), candies
Meal frequency
You may have heard that you should keep your metabolism stoked
throughout the day with meals every 2-3 hours, but this just doesn’t work
for some people. It is generally a good idea to get a meal around breakfast,
but the size and content will vary based on the individual. What’s important
is that you listen to your body and don’t let it get ravenously hungry. This
doesn’t mean that you should skip breakfast, but don’t feel bad if you don’t
feel like consuming a large meal upon waking up each morning. The key
with meal frequency is that you are consuming whole foods and not refined
junk which quickly raises blood sugar, increases cravings, promotes fat
storage, and drops energy levels.
Your body is pretty resourceful at using the energy you give it regardless of
when it is consumed. You can overeat on carbs, fat, or protein so you
shouldn’t become obsessed about the exact size and frequency of your
meals, just that you eat when you are hungry and stop when you are full.
Consuming the majority of your calories as whole foods certainly aids in this
and leaves your body consistently fulfilled.
Helpful Tips
I’ve included several topics of concern regarding diet and provide some
quick tips to use in your everyday food selection and behaviors.
Hydration habits
Water is your body's principal chemical component and makes up about 60
percent of your body weight. Lack of water can lead to dehydration and
even mild dehydration can drain your energy and make you tired. The
Institute of Medicine determined that an adequate intake is:
Men – About 13 cups (3 liters) a day.
Women – About 9 cups (2.2 liters) a day.
Adjust consumption as needed for increased exercise or environmental
conditions and try to consume water consistently throughout the day rather
than large amounts at once.
Sugar consumption
The average American consumes about 130 pounds of sugar each year and
it is the true nemesis of most who have struggled with their weight long
term. Refined sugar spikes blood sugar leading to lack of energy and
increased cravings. Worst yet, excess sugar is converted and stored as fat.
Obvious Sugar Sources
Soda, Candy, Cake, Doughnuts, Cookies
Less Obvious Sugar Sources
Lattes, smoothies, breakfast cereals, ketchup, barbecue sauce, salad
dressing, pasta sauces, frozen meals, canned fruits and vegetables, fruit
yogurt, granola bars, energy drinks, sports drinks
Fiber intake
If you are eating whole foods and lots of vegetables you will incidentally be
getting plenty of fiber. You want your consumption spread throughout the
day as fiber helps slow the digestion and release of sugar into the
bloodstream, helps manage insulin levels and metabolism maintenance, and
aids in consistent elimination.
Best Fiber Sources
Beans and legumes (lentils, split peas, black beans), cruciferous vegetables
(broccoli, cauliflower, cabbage, Brussel sprouts), fruits (apples, berries,
pears), whole grains (wheat, barley, oats).
Dairy
Many people have digestive issues consuming dairy products and may prefer
an alternative. But, following the rule of whole foods applies just the same
with dairy and you need not fear the whole fat products including milk,
yogurt, creams, and cheeses. Consume these products in moderation, but
utilize the great flavor and nutrient density to satisfy the appetite. Make
sure you are buying products without added ingredients, particularly sugar.
Sleep
A good night’s sleep helps with weight loss, muscle building, energy levels
and better overall health. Sleep is the reparative portion of the day and
should have a high priority if you are looking to increase the benefits of a
healthy diet.
Tips for good sleep
 Avoid electronic devices an hour or two before bed
 Relax by reading a book before bed
 Stay consistent with bed time routine
 Exercise even a small amount each day
 Consume a balanced whole food diet
 Keep bedroom cool and dark
 No TV while in bed
Dining Out
Adopt a moderate approach to dining out. It is always preferable to prepare
your own food, but sustainable healthy behaviors mean maintaining a strong
social life and the ability to make healthy choices in different situations. The
best tip for dining out is to follow the whole food philosophy. The typical
restrictive diet brings on a sense of guilt or indulgence when eating at a
restaurant, but it doesn’t have to be all or nothing, practice reviewing menus
for foods that are both satisfying and nourishing.
Tips for Dining Out
 Ask for dressings on side of salads
 Choose baked meals over fried
 Consume large amounts of vegetables
 Choose water instead of sugary drinks
 Control Portions: Eat to satisfaction, then take the rest home
Coffee Additives, Juices, and Sports Drinks
A quick source of empty calories can be consumed with stripped down
juices, sports drinks, and coffee additives.
-
Most coffee creamers are loaded with sugar, hydrogenated oil and
high-fructose corn syrup. Instead try using whole milk or cream in
your coffee.
-
Juices are typically loaded with sugar and even the brands that claim
“100% pure juice” have undergone processing to maintain the color
and flavor, which is not spelled out on the label. These juices no
longer contain the fiber of the whole fruit and therefore absorb rapidly
into the blood stream.
-
Check the label of the most popular “sports” drink and you’ll find they
have as much sugar as your favorite soda. Alternatives are water and
home-made smoothies for recovery from exercise.
Sacrificing fat for sugar
One of the most common mistakes made at the grocery store is falling for
the “non-fat” or “fat-free” label. This is very common in dressings, dairy,
sauces, cereals, and so on. Because of the misunderstanding of the role of
fat in our diets, marketers play on customers fears. Most of these products
are loaded with sugar to offset the lack of flavor from removing the fat.
What’s worse than just the added sugar, is that there is no longer fat
present in the food to slow absorption and satisfy the appetite. Do not fear
fat, it is sugar who is not your friend.
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