Several years ago, I listened to a Tim Ferriss podcast featuring Dr. Rhonda Patrick. Their whole discussion was a fantastic geek out about genetics, epigenetics, biochemistry, and the impact of diet, lifestyle and environment on a person’s health. Two insights from Ferriss stuck with me:
- The absence of bad things does not mean the presence of necessary things.
- Healthcare professionals should focus on what to do instead of on what not to do.
Although nutrition science has evolved in the decade since that podcast was recorded, these points still resonate. Avoiding foods that don’t serve your body doesn’t mean you are consuming the nutrients you need. Likewise, knowing what to eliminate from your diet isn’t the same as knowing what to eat.
Here, I’ve prioritized my top 9 healthy eating suggestions. These steps are intended to be adopted one at a time so you can build lifelong habits. Start with #1. Once it becomes part of your daily routine, move on to #2, and so on. This gradual approach allows you to make lasting changes.
In addition, while you’re focused on the first few steps, don’t worry too much about the others. For example, if you are focused on steps 1–4, but still have room for soda after drinking all the water you need or potato chips after getting enough fruits and veggies, that’s okay! The idea is to build sustainable habits without becoming overwhelmed.
Ready to get started? Here are my top nine suggestions to help you reach your health goals, step-by-step.
1. Drink enough water for your size and lifestyle.
Water is the most essential “nutrient” for all body functions. To stay hydrated, you need to consume about half of your body weight (pounds) in ounces of liquid each day. So, if you weigh 180 pounds, your daily goal is 90 ounces (~11 cups) of liquid. In hot or humid weather or during intense exercise, you’ll need even more.
Ideally, this liquid would be pure water or water-based beverages, like tea or bone broth. Milk from animals or plants, juice with no added sweeteners, and coffee also count toward your total. However, beverages with added sweeteners, whether natural or artificial, don’t contribute, since these can lead to excess calorie consumption.
2. Eat 6+ servings of vegetables and fruit every day.
Vegetables and fruit are packed with nutrients and fiber that keep the whole body healthy. They are also comprised of 70-95% water, which helps keep us hydrated.
If you already consume several fruits and veggies each day, you can get the most benefit by:
- Emphasizing veggies over fruit whenever possible;
- Choosing colors from across the rainbow for diverse nutrients; and
- Excluding juices from your count, as they lack fiber and the body doesn’t easily recognize calories that we drink.
3. Get plenty of fiber.
Fiber is essential for gut health, as it is the fuel that feeds our beneficial gut bacteria. As well, fiber regulates bowel movements, acts as a sponge to carry toxins out of the body, helps us feel full, and prevents blood sugar spikes.
If you’re following #2 already, you are well on your way to consuming the 35 – 50 grams of fiber needed every day. Additional fiber sources to include are beans, legumes, nuts, seeds, and whole grains.
4. Consume enough protein for your body.
Although 45-70% of an adult human’s body weight is water, the most critical macronutrient for bodily function is protein. It provides structure, enables movement, and helps create energy. It is necessary for repairing tissues and transporting other nutrients throughout the body. From the hair on our heads to our toe nails, protein is crucial for health.
Despite protein being a hot topic right now, “enough” is tough to quantify because every body is different. If you are unsure how to calculate and meet your daily protein needs, check out my comprehensive guide, “Mastering Your Protein Needs.”
5. Incorporate healthy fats.
Although many people are still afraid to consume dietary fats, they are essential to optimal bodily function. Fat is necessary for cellular structure, cognitive function, absorption and storage of fat-soluble vitamins (A, D, E, and K), temperature regulation, energy storage, transmission of intercellular messages, and much more.
As such, consumptions of healthy fat is encouraged and necessary. The best sources include avocados, olives, nuts, seeds, cold-water fish, grass-fed dairy products, grass-fed poultry and meat, and the products that come from them, such as coconut milk, olive oil, almond butter and flaxseed oil.
6. Choose real food over processed food.
Many Big Food companies care less about your health than they do about their bottom line. They unapologetically add preservatives, artificial sweeteners, and other additives to make production cheaper or encourage us to buy more.
These lab-created ingredients serve lots of purposes, but none of them are your health. When possible, buy foods as close to their natural state as possible and read the labels of anything you buy in a box, bag, can, or bottle to avoid unnecessary ingredients.
7. Cut out soda and other sweetened beverages.
If you’re like me, you grew up drinking soda and watching your parents drink soda. But sweetened drinks, including soda, flavored waters, sports drinks, and energy drinks, contain sugars, artificial sweeteners, and other chemicals (see #6) that can negatively affect your health.
For hydration, stick to pure water, herbal teas, and coconut water. If you want more flavor, add a slice of lemon, some fresh fruit, or a splash of unsweetened fruit juice.
8. Learn to cook and make it a habit.
Food you prepare at home is almost always healthier than food you buy away from home. Processing food such that it can be frozen/canned/dried, packaged and reheated may kill valuable micro- and phytonutrients and usually requires added ingredients. As such, our health benefits when we cook so we know what’s in can get the most out of our food.
If you aren’t a cook, start with simple recipes like scrambled eggs with avocado or a veggie stir-fry. As you gain confidence, expand your repertoire one simple dish at a time to employ this powerful tool for healthier eating.
9. Enjoy indulgences as occasional treats.
Dessert is my biggest weakness when it comes to eating healthy. I am also a sucker for really good French fries, and once stuffed myself stupid at the same restaurant two days in row because it was hands-down the best pizza in the history of ever. I’m not willing to give up my treats, and I will never suggest that you do either.
The key is to enjoy them occasionally so they remain special. When indulgences become a daily habit, they can work against your health goals. Keep treats as treats, and enjoy them without guilt when you do have them.
Final Thought: Take it Step-by-Step
Remember, making changes to your eating habits is a journey, not an overnight turnaround. Take things one step at a time, be gentle with yourself when you backslide, acknowledge each new habit, and avoid comparing your progress to others. You are exactly where you intended to be and I believe you can move yourself toward your health goals.
If you need more help on your health journey, explore my resources and guides on nutrition for additional support.
Image courtesy of geralt from Pixabay.
