Guide to Food Choices
An overview of nutrition fundamentals and making informed food choices for optimal health, metabolism, and sustainable eating habits for long-term wellness.
Last updated
An overview of nutrition fundamentals and making informed food choices for optimal health, metabolism, and sustainable eating habits for long-term wellness.
Last updated
This guide is not about rigid rules or restrictive diets. Instead, it is about empowering you to make informed decisions about your nutrition based on a deeper understanding of your body's needs.
Remember, this is a journey of continuous learning and adaptation. Your body is unique, and what works best for you might differ from others. The key is to experiment, observe how your body responds, and adjust.
It is also important to recognize that occasional indulgences in less-than-optimal foods are acceptable, as long as they don't become the norm. Striking a balance between a healthy baseline diet and allowing for flexibility and enjoyment is important for long-term adherence.
Fats are an integral part of a healthy diet, but not all fats are created equal. To support metabolism and health, prioritize saturated and monounsaturated fats over polyunsaturated fats (PUFAs).
Optimal Sources of Saturated and Monounsaturated Fats:
Dairy Fats: butter, ghee, cheese, and full fat kefir, yogurt, sour cream and milk fat are excellent sources of saturated fat.
Coconut Oil: is a highly saturated fat that offers numerous health benefits.
Macadamia Nuts: these nuts are rich in monounsaturated fats and low in PUFAs, making them a great choice. Look for raw and organic.
Other Sources: include cocoa butter, beef tallow, palm kernel oil, olive oil, avocado oil, and hazelnuts. While olive oil, avocado oil, and hazelnuts contain some PUFAs, their levels are significantly lower compared to many other oils, making them acceptable choices.
Why Avoid or Limit Polyunsaturated Fats?
Humans require both omega-6 and omega-3 polyunsaturated fats in their diet. All fats contain some polyunsaturated fats (PUFAs). These fats are found in many healthy food sources, such as grass-fed and pasture-raised animals, egg yolks, avocados, and olives.
However, limiting or avoiding sources that are high in polyunsaturated fats, especially from vegetable oils, nuts and seeds, and conventionally raised animal fats, is highly recommended. PUFA fats can be highly inflammatory because they are unstable and tend to oxidize easily when exposed to heat, light, or air. Consuming too much omega-6 fatty acids, which are abundant in many polyunsaturated fat sources, can disrupt the balance between omega-3 and omega-6 fatty acids in the body. This imbalance can lead to chronic inflammation and related health issues, such as cardiovascular disease, metabolic syndrome, and certain cancers.
The recommended ratio for saturated, monounsaturated, and polyunsaturated fats may vary depending on individual needs and health conditions. A balanced ratio could be around 50-75% of daily fat intake from saturated fats, 20-40% from monounsaturated fats, and less than 10% from polyunsaturated fats. This ratio aims to promote metabolic health, reduce inflammation, and support optimal hormone function. It is important to note that individual dietary needs may vary, and consulting with a healthcare professional or registered dietitian can provide personalized recommendations.
Similar to fats, selecting protein should emphasize sources that are low in polyunsaturated fats. This approach ensures that the fats we consume from protein sources align with our overall goal of prioritizing saturated and monounsaturated fats.
Optimal Protein Sources:
Ruminant Animals: Meat from ruminant animals like beef, bison, lamb, and goat is an excellent choice. These animals naturally produce meat with saturated fat, regardless of their diet.
Pasture-Raised Chicken and Pork: Opt for pasture-raised chicken and pork that are not fed high-PUFA foods like grains and seeds. These feeding practices ensure lower PUFA content in the meat.
Lean Chicken and Pork: If pasture-raised options are unavailable, choosing very lean cuts of chicken and pork can help minimize PUFA intake.
Seafood: Focus on wild shellfish like shrimp, lobster, crab, oysters, clams, and mussels. Also, include wild low-fat fish like cod, flounder, mahimahi, grouper, snapper, halibut, haddock, pollock, and most types of tuna (eg. albacore and skipjack).
Eggs: Pasture-raised eggs are a nutrient-dense protein source. The yolk, in particular, is packed with nutrients, although it does contain some polyunsaturated fats. Opting for pasture-raised eggs can help ensure a healthier fat profile. It s best to avoid "omega-3 enriched" eggs, as these are typically achieved by feeding chickens flaxseed, which can negatively impact the fatty acid composition of the eggs.
Dairy: Dairy products, such as milk, cheese, and yogurt, can be excellent sources of protein and other essential nutrients. However, some people may experience digestive discomfort or other issues when consuming dairy.
Collagen and Gelatin: These connective tissue-based proteins, found in bone broth, tougher cuts of meat, and collagen/gelatin supplements, offer numerous health benefits, including improved gut health, skin elasticity, and joint health.
Organ Meats: Liver, heart and kidney, consumed in moderation, are nutritional powerhouses packed with vitamins and minerals.
Protein Powders: Grass-fed Whey protein, casein (if tolerated), and collagen protein powders can be convenient ways to supplement your protein intake.
Consider Mercury Content in Seafood
When choosing seafood, prioritize low-mercury options like shrimp, scallops, muscles and clams. Larger fish like flounder, cod, and tuna tend to have higher mercury levels. Consume these in moderation.
Selenium, a mineral found in some seafood like halibut, oysters, shrimp, mussels or octopus, can help mitigate the negative effects of mercury.
Carbohydrates provide our bodies with energy, but similar to fats and proteins, not all carbohydrate sources are equal. Emphasize choosing nutrient-dense whole food sources over refined sugars and processed carbohydrates.
Optimal Carbohydrate Sources:
Ripe Fruits: Fruits are packed with vitamins, minerals, and fiber, making them an excellent choice. Fruits in season that are vine ripened are even better.
Honey and Maple Syrup: These natural sweeteners are good alternatives to refined sugar.
Starchy Vegetables: Squashes, pumpkins, zucchini, waxy potatoes, sweet potatoes, cassava, yucca, turnips, parsnips, and carrots are all good sources of carbohydrates.
White Rice and Plantains: These are easily digestible carbohydrate sources.
Properly Prepared Grains: Soaked and sprouted prepared grains and oats can be included if tolerated. Try to buy grains that are glyphosate free.
Cooked Vegetables
While not technically high in carbohydrates, cooked vegetables offer valuable nutrients, fiber, and polyphenols. They can be beneficial for gut health and overall well-being.
Fruit Vegetables: Prioritize fruit vegetables like cucumber, tomatoes, squashes, pumpkins, and peppers. It is recommended to peal these vegetables before eating as the skins are harder to digest.
Peas: are generally well-tolerated and provide a good source of fiber. They can be particularly helpful for people transitioning from high-meat diets, as they can help mitigate potential gut issues associated with high protein intake.
Fiber plays an important role in regulating blood sugar, promoting feelings of fullness, supporting gut health, and maintaining a diverse microbiome. For optimal health benefits, include fiber from both fruits and vegetables in your diet.
Some people, especially those with digestive issues, may find it challenging to tolerate large amounts of whole fruits or high-FODMAP carbohydrates. Starting with smaller portions and gradually increasing intake can help assess tolerance.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. It refers to a group of carbohydrates and sugar alcohols that are poorly absorbed in the small intestine and can ferment in the colon. FODMAPs can be found in various foods, including certain fruits, vegetables, grains, dairy products, and sweeteners. For some people, consuming high FODMAP foods can lead to digestive symptoms such as bloating, gas, abdominal pain, and diarrhea. A low FODMAP diet is often recommended for people with irritable bowel syndrome (IBS) or other digestive disorders to help alleviate symptoms. It involves temporarily restricting high FODMAP foods and gradually reintroducing them to identify individual tolerance levels.
Low-FODMAP Options: For those with digestive sensitivities, low-FODMAP carbohydrates, such as certain fruits (berries, kiwis, oranges), white rice, and potatoes, may be easier to digest.
Glucose-to-Fructose Ratio: In cases of severe gut issues, paying attention to the glucose-to-fructose ratio in fruits can be helpful. Opting for fruits with a higher glucose content, such as bananas and berries, may be easier to tolerate.
Some people thrive on diets rich in fruits, while others do better with starchy vegetables. Experiment to find what works best for you.
There are certain foods that are best avoided or minimized due to their potential negative impacts on our health. Pay close attention to how you feel after eating these foods.
Vegetable Oils: Like soybean, canola, corn, sunflower, safflower, sesame, cottonseed, and peanut oil are high in polyunsaturated fats and should be avoided.
Raw Vegetables: While vegetables are generally considered healthy, most raw vegetables contain antinutrients that can interfere with nutrient absorption and cause digestive upset. Cooking vegetables helps reduce these antinutrients and makes some of the tougher vegetable matter easier to digest.
Exceptions: Some raw vegetables, such as bell peppers, cucumbers, tomatoes, carrots, and radishes, are relatively low in antinutrients and can be enjoyed raw in moderation. It is recommended peel these vegetable and remove the seeds to improve digestion.
Grains, Legumes, and Seeds: Similar to raw vegetables, most grains, legumes, and seeds contain antinutrients that can be problematic. Traditional preparation methods, such as soaking, sprouting, and fermenting, can help reduce these antinutrients.
Nuts: While some nuts, like macadamia nuts, are good choices, others, like peanuts (which are technically legumes), cashews, and almonds, contain antinutrients and are best consumed in moderation or after proper preparation.
Harmful Additives: Avoid additives like carrageenan and nitrates, which have been linked to inflammation and cancer. Limit or avoid other additives like gums and citric acid.
Instead of following strict calorie guidelines, let your body's hunger signals guide how much you eat. When you fuel your body with the right foods, your natural hunger cues will help you know when to eat and when you're satisfied.
Mindful Eating: Pay attention to hunger and fullness cues, eating slowly and avoid distraction. This allows for a deeper connection with the body and its signals, promoting a more conscious and mindful eating experience.
Food Quality Emphasis: Focus on eating nutrient-rich, whole foods that support your metabolism and overall health. Choose plenty of fruits, vegetables, lean proteins, and healthy fats. Limit processed foods, sugary drinks, and unhealthy fats, which can interfere with your body's energy production and harm your health.
Gradual Increase in Food Intake: If you have a history of restrictive dieting, increase your food intake gradually. This allows your metabolism to adjust and prevents unwanted weight gain or digestive problems. A slow, steady approach helps restore healthy metabolic function with fewer side effects.
Individualized Experimentation: Try different foods and eating patterns to find what works best for you. Pay attention to how your body responds and make adjustments accordingly. This personal approach helps you develop sustainable eating habits that support your health and well-being.
There is no single perfect diet for everyone. Pay attention to how different foods affect your energy, mood, sleep and other factors. Experiment to find what works best for you. Be flexible based on changes to your physiology over time.
Eat more saturated and monounsaturated fats like butter, coconut oil, and olive oil. Limit polyunsaturated fats from vegetable oils.
Choose protein sources low in polyunsaturated fats like beef and seafood. Avoid fatty fish high in mercury.
Get carbs from fruits, honey, starchy veggies like sweet potatoes, and properly prepared grains if tolerated. Limit refined sugars.
Avoid vegetable oils, raw veggies (except a few like carrot and cucumber), most grains/legumes/nuts, and harmful additives.
Eat until satisfied, not by calorie counting. Focus on nutrient-dense whole foods tailored to your needs.
Cook veggies to reduce antinutrients. Most people digest cooked fruits/veggies better than raw.
Gradually increase food intake if coming from a restrictive diet to allow your metabolism to adapt.
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