I find it so confusing. The more I learn, the more complex it gets. Also of course there are different options like Mediterranean, paleo, etc. For me trying to mix in vegetables is always important as well as avoiding oily foods.
What do you like to follow for ideas for diet and foods to eat regularly?
Thanks
You need a variety of foods to maintain optimal health. The best diet is one where you exclude all damaging, unhealthy, inflammatory foods and at the same time include high-quality, properly-sourced, nutritious foods. Our body needs a specific quantity and ratio of nutrients to function properly and perform its metabolic functions (which are what keep us alive). A dietary approach that emphasizes nutrient density, digestibility, gut health, and at the same time excludes inflammatory, gut-irritating and immunogenic (immunostimulatory) foods is the Paleo diet. Even more so, the autoimmune Paleo (AIP) diet. AIP is primarily targeted towards autoimmune disease patients who want to treat / manage their health condition through natural means. Both Paleo and AIP are ancestral diets that emphasize nutrient density and minimize food-induced inflammation. Chronic disease is a modern epidemic and diet has played a huge role in this. According to sound archaeological evidence, our ancestors didn’t develop the chronic inflammatory diseases we witness today in our modern world. And neither do modern-day hunter-gatherers. Just consider the following examples:
• The Tsimané people in Bolivia have an 80 percent lower rate of atherosclerosis than people in the United States.
• In Tanzania, less than 2 percent of Hadza adults are overweight (compared to nearly two-thirds of American adults), and diabetes is virtually non-existent.
• The Maasai in Kenya do not develop cardiovascular disease, despite a diet based on red meat, blood, and milk (so much for the theory that saturated fat and cholesterol cause heart disease …).
What changed between then and now? In my opinion, when we don’t live or eat as our ancestors did, a mismatch between our genes and the environment fuels the fire for chronic disease. Ancestral health—and an ancestral diet—is the solution for that mismatch. The Simple AIP (Autoimmune Protocol) Handbook by George Kelly is a nice read on the topic.
Mediterranean diet is generally regarded as best, it’s all pretty confusing on the surface with massive conflicting information everywhere you look! My best advice would be to follow advice of regulatory bodies, avoid Instagram/YouTube/Reddit guru’s.In the same breath.. listen to this Reddit guru 😂Keep processed foods, sat fats, salt, added sugars (natural sugars like fructose in fruit or lactose in milk is all good) low, fibre aim for 25g/day (wholewheat/grains & fruit/veg).Variety is key, eat the rainbow. This helps hit all micronutrients.Protein should be at the very least ~0.8g/kgbodyweight, but if you’re anyway active, I’d bump to 1.2 & higher if resistance training (~1.6).Macro breakdown can vary a bit but roughly 30% of kcals from fat, 55% carb & your protein will work out around 15%.If you live in a northern climate you may want to supplement with vitamin D (I’m from Ireland & its required, we don’t get enough sunlight for subcutaneous synthesis).Don’t forget to enjoy the odd treat here and there too!All of the above is in line with world health organisation, European food safety authority, and many other major bodies (they may differ slightly on micronutrient recommendations and such but overall are very very similar)I hope this is what you meant when asking the question, if not apologies haha
Divide your plate in 4 equal spaces. Make one a lean protein, make one a grain (whole>simple) and make two your vegetables and fruit. Include some source of healthy fats, whether it be your protein (fatty fish), your vegetable (avocado), a dressing with olive oil, the fat you use to cook, etc. Avoid sugary drinks like soda or sweetened tea, sugar free is always better. That’s a very simple guideline to follow that you can use to make balanced meals. Everyone can benefit from eating more fruits and vegetables and fiber from whole grains. And don’t forget to always have a source of protein, if you’re vegetarian, eat tofu, tempeh, beyond beef, legumes, or something along those lines. Protein is important for body tissue. Hope that helps!
Find ways to make whole foods taste really really good. Rack up as many recipes you like as possible. At some point it will become your daily norm. (And of course indulge a little when you feel like it!)