Eating a low-calorie, low-fat diet is no longer considered a healthy diet.
What…I don’t have to count calories? Nope.
I don’t have to avoid fat? Nope, only the bad fats.
If eating a low-calorie, low-fat diet is not healthy, then what is?
A plant-based, clean food diet with health fats is now understood to be the foundation of healthy diets.
What are the basics of eating healthy?
- Start with vegetables, preferably the non-starchy vegetables. This means all of your leafy greens. If you are only eating iceberg lettuce, I encourage you to branch out to such as romaine, butterhead, green leaf, red leaf and arugula. Plus look at other greens beside lettuce such as spinach, chard, kale, or even dandelion. Make it a practice to fill half your plate at lunch and dinner (and even breakfast) with leafy greens.
- Add 1/4 a plate or less of a high quality protein. If you are still buying your meat from a grocery store, I encourage you to find a local farmer who grass-feeds their livestock and do not give them antibiotics. The meat is known to have higher nutrients and tastes better. Also find a farmer who let’s their chicken roam and eat natural chicken feed. Eggs from these chickens are an excellent source of protein as well. Fish should be wild caught. Port should be nitrate free. You could also add in turkey, bison and lamb that is raised on a local farm. These are clean protein sources. You can also find protein in vegetarian sources as well such as hemp seeds, sunflower seeds, pumpkin seeds, beans and plant-based protein powders.
- Finish your plate with a complex carb such a non-gluten grain such as quinoa or buckwheat, beans, or starchy vegetables such as sweet potato or beet.
- Prepare the above foods with healthy fats such as grass-fed butter, coconut oil, olive oil or avocado oil. Many times I add a half an avocado to my dinner plate. Healthy, yummy fat willed with nutrients. Bonus it keeps you full longer. Nitrate-free bacon fat can also be used occasionally.
- If possible add a tablespoon or two of fermented foods to your plate once a day. This is sauerkraut, kimchi or kombucha. Make sure these are refrigerated for the live probiotics which are beneficial to a healthy gut.
- Snacks should be fruit, not fruit juices and nuts and seeds. Green smoothies are another possibility for breakfast, lunch or a snack. 10 Healthy Snack Recipes
- Drink 1/2 your weight in ounces of water each day. But do not drink liquids with your meal. Liquids can dilute your stomach acid that you need to digest your food. Try drinking your water at least 30 minutes before or after you eat.
That is the basics. Simply and easy. As you move away from the food-like substances you eat, the clean foods become quite delicious as your taste buds change.
Did you notice what is not included in healthy eating?
Most grains – gluten
Sugar and artificial sweeteners
Corn (both soy and corn are mainly GMO)
Low Fat Foods
Processed, hydrogenated oils
There doesn’t need to be calorie counting. When you eat foods that nourish your body, your body will start to regulate itself. It wants to be in balance and at a good weight. Give it what it needs, and it can take care of the calories you eat.
These are the basics of healthy eating. The way you eat should depend on how a food feels in your body. For example, eggs upset my stomach, so I don’t eat eggs even though they are a great source of protein. You need to be your own food detective to create a healthy eating plan for your body and your goals.
Watch for an announcement soon to register for Revitalize Your Health – Fall Detox where you can detox your body of the un-nourishing foods for 7 days and then slowly reintroduce those foods to see how they affect your body.
Don’t want to wait to start eating healthy, start by upgrading your snacks. Download 10 Detox Approved Snacks that you can make and start eating anytime.