b’vive.

Part 2 in the How to Eat Series

Nutrition is a fairly young science. That’s why it feels like the rules are changing so often. It’s really not that it’s changing. Science is doing what science does: gathering new information.

And yes, every time someone grabs onto that one study and says “Aha. This is it. The answer we’ve been waiting for!” Until the next study comes along and we get a new “Aha.”

Here’s the thing that I find interesting. With all of the new information, studies, perspectives and gurus, there are a few fundamentals that have held pretty steady. Praise be, something solid we can hold onto.

I’m not big on rules, but if I had to give you rules to follow they would be based on these fundamentals PLUS something I know to be true in my heart that is starting to gain some traction in the wellness world.

If you are just starting your nutrition journey, ground yourself here. Try not to get sucked into the diet du jour. 

If you’re an old pro, you’ve been doing all of the things for a long time, there is usually benefit to checking in on the basics.

Let’s go.

Rule # 1.

Eat. Real. Food.

As often as you can, choose foods that are close to their original form.

Study after study supports the benefits of real food, not just for the nutrients, but also for the impact on our gut microbiome (which impacts your immune system, and actually how we enjoy food, which we will discuss more in No.3).

This means that you are eating real, whole foods as close to their natural form as possible. These are those one-ingredient items like fresh fruits, vegetables, cheese, plain yogurt, eggs, meat and fish. Whole grains, nuts and seeds like rice, quinoa. 

You’ll find them around the perimeter of the grocery store. While they sometimes take more preparation than pre-packaged foods, real foods are at the heart of many of the most widely accepted approaches to healthy eating, from Mediterranean to whole-food, plant-based diets.

When you do go for the packaged goods, read the label. What are you actually getting? Does it offer protein, fiber or nutrients that will nourish you? Packaged doesn’t automatically mean bad. We’re simply looking for real food to make up the foundation of what we eat.

So, eating food that provides real nourishment because those nutrients are found in that food (not fortified) will provide the nourishment your body needs.

If you’re focused on eating real food most of the time, you’re winning. Do you have to be perfect every day? Absolutely not.

We can talk about proportions and timing and certain nutrients for certain age groups and all of those things. But, before we start getting too complicated, start with real food.

Eat real food. It tastes better. And it feels better.

It sounds hard.

But it doesn’t have to be. And it doesn’t require an overhaul. If you tend toward more pre-packaged foods, try adding one real food item with it. For example, if you like to grab a protein bar for breakfast, add a piece of fruit. Apples, oranges and bananas are just as easy to grab as any packaged good. 

If you like to use prepared meals for a quick dinner, add a steamed vegetable or a side salad. Even easier, snack on some raw veggies while your dinner cooks. Baby carrots are ready to eat right out of the bag.

Eat real whenever you can.

Rule #2.

Think Protein + Plants.

When nutrition starts to feel complicated, come back to this dynamic duo.

Protein and plants.

Protein helps support muscle, recovery and satiety. Plants bring fiber, carbohydrates, healthy fats and a variety of micronutrients. Put the two together and you have a pretty great place to start.

Aim for variety in both. If you’re vegetarian or vegan, that variety in your protein sources becomes especially important.

For all of us, eating lots of different plants has benefits for our energy, gut health and brain function. Plants are more than fruits and vegetables, which is what we tend to think of first. We’re looking for anything that grows out of the ground like whole grains (minimally processed), beans, nuts and seeds. 

The best plants are the ones you will eat. So, yes, try new things, try new ways of preparing. And if you don’t like it, well, there are many other plants to choose from. 

When you eat plants you’re getting:

Fiber.

Putting this first because it’s so vital to good nutrition and often overlooked. It’s so important for our digestion and feelings of satiety, both of which play a huge role in weight management. And it often gets overlooked for protein. Protein yes. AND ALSO fiber. Please and thank you!

Your macros.

The holy trinity of nutrition that hasn’t changed. I’m so happy for something we can hold onto. How much of each, up for debate.  But protein, carbohydrates and fat all play important roles in our health

Also, shout out to healthy fat. Those are unsaturated fats that typically come from plants. Think olive oil, nuts, seeds. Don’t be afraid of fat, just be really open to the good fat.

Your micros.

Oh my this is where even more confusion comes in. The ones you’re hearing about now are ones like potassium and magnesium found in many electrolyte drinks. Yes, vital to our body and also found in beans, fruits, nuts, seeds and vegetables. 

Don’t make yourself crazy trying to focus on the micro of the moment. Eat a variety of plants and you’ll get a variety of micros.

Rule #3.

Add the delight.

* The French call it joie de vivre, a joyful and spirited way of living. How about a joyful way of eating?

The extra little something something that makes you do the happy dance when you take a bite. It can be the fresh herbs on top of your pasta, the sprinkle of sea salt on your potato, that hot honey on your eggs, it’s the blueberries you add because they look pretty, the shaved chocolate, the sparkling water, the squeeze of lemon at the end. Literally, the cherry on top.

The point here is, enjoy your food.

You can follow any “diet’s” rules for a limited time. Eat the carbs, don’t eat carbs! Eat at this time, not this time! Eat all the meat. No wait, only on certain days of the week. (I apologize if that rant triggered you, but you see how volatile the messages are, right?)

But if you leave out the things that make food delicious and enjoyable, it won’t last.

Food isn’t just fuel. It’s one of the pleasures of being alive.

So make it delicious to you. Add the delight.

When in doubt, start here.

The next time you find yourself asking, “What the F should I eat?”, try to answer that with:

Real food.

Protein + plants.

And one thing that makes it delightful.

Better than perfect. Every time.

Be well, my lovelies.