There is much debate in the nutrition realm as far as what is the "right" way to eat. Which method is correct?
I see strong and compelling arguments for diets like a vegan diet, caveman diet and the standard MyPyramid diet. Many of these diets completely contradict each other. I know it may be possible for each to be "right" depending upon the individual yet there must be one that is more suitable for the majority of the population than the others. Can someone point me to strong scientific research that validates one method of eating?
1) Is it balanced?
A diet that recommends too high (or low) of any one macro-nutrient (fat, carbohydrate, protein, etc) doesn't pass this test.
2) Does it allow moderation of all foods?
A glass of wine? Sure. A bottle every day? No. Ice cream as an occasional treat? Why not. Ice cream as a daily meal replacement? No.
3) Is it something you could sustain long term and remain in good health?
The best diet is a healthy one you can maintain for your entire life, not a restrictive fad you follow only temporarily.
I hope this helps.
I have seen this to be the only thing that works overtime.
Make sure that you also check out this article. This is the Nurses Health Study. It shows that over 10 years of following thousands of nurses who lowered their fat intake, they had really no health improvement or decreased risk of diseases and they ended up weighing the same as the control group.
1. If there is something on the food label that you cannot pronounce, don't eat it.
2. Would your grandmother recognize the item as food?
3. Does it have more than 5 ingredients listed on the label?
4. Eat food as close to the earth as possible and avoid as best you can processed food.
I also find that the new "My Plate" description is a vast improvement over the food pyramid and I anticipate that it will make the communication about food easier.
Before you embark on experimentig with what food plan to try that you feel is best for your life, think first what do you think of food.
That sounds little odd I bet, most people don't think about food or why you are making choices to consume them. But why not?
Food is not the enemy, food is to be enjoyed in it's most natural state as possible, but complete deprivation is a setup for binging.
One possible option is to discover what kinds of foods evoke positive reactions not just by vitamins and minerals but also by taste.
If you consider a food "bad" and eat it anyway maybe it is more about why you eat certain things and less about what you eat.
If you are finding it difficult to find a food plan, professionals who can assist you with this. It can be overwhelming and don't feel bad if you do need help, at least you may get closer to a food plan that can fit you.
And get on your bike and go for a long ride.
heres a good link that has some research listed in it.
I used to believe in the "better living through science" idea of food manipulation that gave us unnatural things like trans-fat laden margarines. But now I have reverted to the basic idea that we are natural creatures built to eat natural foods. Eat whole foods in moderation and variety. I occasionally (ok, often) indulge in processed foods, but I try to limit them.
I don't agree with the "if you can't pronounce it, then don't eat it" idea because that just fosters ignorance. Do we want people scared off by alpha-tocopherol or ascorbic acid (Vit E and C) because its sounds "chemical"? Better to educate than give pithy little slogans. I would agree that anything with long list of ingredients is likely to be far from natural and healthy.
I think any diet that counsels excluding (or emphasizing) any broad category of food or macronutrient is suboptimal. Often, that kind of advice is pushing a product or pushing an agenda, not nutriton.
The NTA org. uses the 40/30/30 rule. I'm not targeting athletes here this is just a general. Though they're about to change it to increase fat intake as the American public is so afraid of fat.
More on that later....
Yes, Michael Pollan's omnivore's dilemma is also a good book on 4 types of meals. Obama has appointed him to his cabinet and is now our leader of USDA. Score 1 for us.!!
When you shop in the stores only go in the aisles that are on the outside!! Everything else in the middle is packaged, processed, and mostly a corn derivative of some disguise or another.
Check out the Weston A. Price Foundation for whole food recommendations.
Weston A. Price was a nutritionist pioneer and a dentist in the 1900s who sailed the globe and studied indigenous cultures, tribes, from all corners of the world, their diets and their jaw structures for bone health, dental caries, and lean body mass.
He found that the cultures that ate traditional diets of animal and insect proteins, animal and natural plant fats, and local vegetation had no dental cavaties, their jawline was large and full, they were tall and had muscular physiques as though they worked out. They had no history of degenerative disease, no heart attacks, no diabetes, no obesity.
He found 3 vegetarian cultures who were thriving but not as fit as the traditional diet cultures, and he found 1 vegan culture that were small as a whole, had many dental caries, and were not a thriving culture.
Eat clean, eat the way our grandparents, grandparents ate. A recipe book called Nourishing Traditions, Politics and The Food Giant Dictocrats by Sally Fallon (pres. of the wapf) co-authored with Mary Enig Phd and lead researcher of the 50 year Framingham Heart Study.
This book teaches all about how our American culture and our food industry is controlled by the Food Giant corporations, The Chemical Co.s and the Medical Association or the Diet Dictocrats as she calls them. This book is chock full of diet truths.
A MUST READ FOR EVERYONE CURIOUS ABOUT WHAT TO EAT!!
Holly St.Lawrence BSc, NASM CPT, NTP
Being In Balance, Eugene OR
Eliminate nothing; Moderate everything.
A quick trick I tell people is that when grocery shopping in the average grocery store, they should only hit the perimeter of the store and then check out. All the processed junk is in the middle!
Nutrition has many variables, but what the human body needs is the same for every person.
Generic, but I argue that people should shoot for the pyramid. Slash out the "serving size" and go what is comfortable for the client.
When it comes to fads or diets, I try to steer people from that line of thought. Its a lifestyle change that needs to be made, not a few months of eating differently.
I also believe in eating only real food, nothing out of a box
I am a fan of getting my carbs from my roasted veggies not grains
What a controversial topic of our basic need, huh? The media is enough to confuse anyone. Although, it is interesting to see how dietary guidelines have changed throughout history.
You could customize your diet by talking to your doctor and nutritionist. Furthermore, eating as naturally as possible is the best way to go. Myplate.gov guidelines should be very helpful, also.
They all do!
Just need to figure out which one works best for your budget, lifestyle and taste. If you adhere to any proper diet program it will work. Consistency is the biggest factor!