How to Eat

I get this question all of the time.

“How do I eat healthy?”

It’s no wonder that in today’s day and age, eating well can be difficult. It seems as though every day, there’s a new diet trend that promises to be the cure-all for everyone who tries it. Well, maybe not EVERYONE who tries it, but you know, that one influencer on Instagram who said that everyone should try it. What’s even more frustrating is trying a new diet and never seeing the results that you want. Maybe you’ve tried diets in the past that worked for a little while, but over time, you still deal with those nagging health problems. Perhaps you’ve convinced yourself that a specific diet works for everyone, but if you were honest with yourself, it might be more of a placebo effect.

With all of the information out there, it’s no wonder so many people are asking the same question. “How do I eat healthy?”

Well, I’m here to bring good news and bad news.

The good news is that there is a diet that works for you in a way that is sustainable for your body.

The bad news is that everyone’s body is different, and there is no one-size-fits-all diet that will work 100% of the time.

With that in mind, I’ll provide a breakdown of some basic nutritional knowledge and principles that everyone can follow.

The Macronutrients

Let’s begin with where our energy comes from: calories. Calories are not the enemy, but an overconsumption of them can be. All food is comprised of calories from macronutrients. There are three primary types of macronutrients: carbohydrates, fats, and proteins. Some consider alcohol a fourth macronutrient, as some calories come from alcohol itself; however, for this blog post, we’ll stick with the basic three. I’ll explain what each is and how to get a healthy source of them.

Carbohydrates

Carbohydrates (or “carbs” as people like to call them) are the starches, sugars, and fiber that we consume in our diet. They include items such as grains, potatoes, fruits, and vegetables. They are a quick source of energy for the body, but it is usually not sustainable to consume alone. They are burned faster than the other macronutrients, providing the body with glucose to fuel activity.

The best way to incorporate carbs into your diet is by eating whole fruits and vegetables with your meals. This provides the body with plenty of nutrients and fiber, which helps with digestion and establishes a rhythm for the body to function correctly.

Fats

Contrary to popular belief, fats do not make you fat. Fats are an essential nutrient for the body to maintain its health. There are two main types of fats that we need to consider: saturated and unsaturated. Saturated fats are generally solid at room temperature (like butter, coconut oil, tallow, etc.), and unsaturated fats are typically liquid at room temperature (such as olive oil, avocado oil, seed oils, etc.). Fats play a crucial role in hormone and energy production within the body. They are a slow-burning fuel for the body, which in turn can help you feel more satisfied after eating foods with a sufficient amount of fat.

A great source of fats comes from both animal and plant sources. Plant sources include avocados, nuts, coconuts, olive oil, and more. Animal sources come from fats like butter, lard, and tallow.

Protein

We’ve all heard that we need to be eating enough protein. Protein is necessary for rebuilding almost everything in the body. Proteins are composed of amino acids, which come in many different varieties and forms; however, nine essential amino acids are necessary for proper nutrition. A food that contains all of the essential amino acids is called a Complete Protein. Most meats are a source of a Complete Protein, but some plant-based sources have them as well. In order to get sufficient protein and amino acids, it’s best not to avoid meat.

How to Use the Macronutrients

A healthy and sustainable diet typically consists of all three macronutrients; however, the ratios of carbohydrates, fats, and protein can vary from person to person. For example, some people may need more fats in their diet than others. Much of this depends on an individual's genetic makeup and expression. This is why we see diet trends rapidly emerging on the internet. If a specific diet works for one person, there is no guarantee that it will work for you. I go over ratios with my clients in more detail. If you're interested, please schedule a meeting with me today to see if my program is the right fit for you.

Do’s and Don’ts of Healthy Nutritional Habits

As I mentioned earlier, calories are not the enemy, but overconsumption of calories can be. Oftentimes, people overconsume calories because their bodies are giving them signals that they are not receiving the proper nutrients. Eating the right foods supports healthy gut function, which can stabilize hormones, immune function, detoxification, and nervous system function. Listed below are several healthy eating habits that I recommend nearly everyone incorporate into their diet, regardless of their genetic makeup or macronutrient ratios. These will be divided into Do’s and Don’ts to keep things simple. By following this guide, you’ll optimize your diet to support optimal metabolic function, reduce inflammation, and satisfy those frequent cravings.

Do’s:

Eat whole foods

Whole, minimally processed, or unprocessed foods should be the majority of a well-balanced diet. This means avoiding foods that have been stripped of their nutrients or those that have been supplemented with other ingredients. Whole foods are foods that are as close to their natural state as possible, such as fresh fruits and vegetables, whole grains, and lean proteins. The best way to start this habit is by buying whole foods and cooking all your meals at home.

Eat organic as much as possible

Pesticides are linked to oxidative stress, cancer, respiratory problems, neurotoxic effects, and metabolic problems. Organic foods are produced without the use of synthetic pesticides, making them safer to consume. Organic products tend to be more expensive, which is usually the most significant turnoff for people with limited finances. The Environmental Working Group annually creates a list of produce with the most pesticide use, as well as a list of produce with the least pesticide use. Purchasing organic versions of the most heavily sprayed foods can significantly reduce the amount of pesticides consumed. Check out EWG’s website for the latest information.

Eat 100% grass-fed meat

Meat coming from grain-fed cows contains more omega-6 fatty acids and up to five times less omega-3 fatty acids. This, in turn, can contribute to inflammation. Be aware of the specific wording on your purchased meats. Some meats will only say “grass-fed”, but that does not necessarily mean that the animal was fed grass throughout its whole life. Look for labels that say “Grass-fed, grass-finished" or “100% grass-fed” instead.

Get variety in your diet

Within the macronutrients, there are numerous micronutrients that the body utilizes to maintain optimal functioning. Some processes within the body can be restricted if it is not provided with the correct chemical formulas that we obtain from food. This can lead to fatigue, cognitive issues, fertility issues, immune dysfunction, and countless other symptoms and chronic diseases. To ensure that your body gets the vitamins and minerals it needs, eat a variety of fruits, vegetables, and meats.

Don’ts:

Don’t eat refined carbs, sugars, and ultra-processed foods

Carbohydrates naturally contain fiber, which slows down the digestive process, allowing the body to receive a steady stream of energy. Refined carbohydrates are foods that have been stripped of their natural fiber and usually left only with the starch of the plant. For this reason, refined carbohydrates such as white bread, white rice, and sugar should be avoided, as they have had their fiber removed. Consuming these foods can lead to a sudden surge in energy, followed by a rapid decline. This sensation can be detrimental to the body's metabolic processes, potentially leading to other health issues.

Watch out for added sugars, which are often highly refined and processed. Added sugars process quickly, which can spike and drop blood sugar, causing damage to energy production at the cellular level. A significant source of added sugars is high-fructose corn syrup, a common ingredient in candies and sodas. Fructose prevents the body from feeling satisfied by a meal, which, when consumed in high amounts, can be severely problematic. Natural sugars and fructose can be found in sources such as fruits, but they are unrefined and digest more slowly than processed sugars.

Watch out for seed oils

Now, you may have heard of omega-3s and omega-6 fatty acids before. Yes, both are indeed beneficial for the body; however, most Americans overconsume foods that contain omega-6 fatty acids, which creates an imbalance of omega-3s to omega-6s in the body. An ideal balance of omega-3s to omega-6s is a 1:1 ratio; however, most Western diets have a 1:16 or even a 1:20 ratio, leading to inflammation, which in turn contributes to the development of chronic diseases. Foods containing high omega-6s include seed oils such as canola oil, soybean oil, safflower oil, and sunflower oil.

Is it Okay to Cheat?

The most significant pushback I receive from others is this: “I would love to get better, but I just can’t give up ______.” (fill in the blank with gluten, sugar, etc.)

I will be brutally honest with you. If your body is dysfunctional in any way, eating the wrong foods will not help you. The chemical signals that you get from foods will determine the response within your body.

That being said, I want to highlight another point: don’t make decisions out of fear. If you are generally healthy, your body can eliminate the toxins that you ingest from food. Life sometimes requires us to consume foods that may not be ideal for us. A general rule to follow is the 80/20 rule. Eat well 80% of the time, and allow for 20% to be for those “less than ideal foods”.

Now, there are also times when you may need to be on a strict diet for a short-term or long-term protocol 100% of the time. In such cases, it’s essential to adopt a mindset shift. Instead of thinking “I don’t want to give up ______,” think “This is hard, but I’m doing this to support my body.” Your body works hard every single day to support your lifestyle. Ensure that your lifestyle supports your body as well. Trust me, it will be worth it in the end.

Conclusion

The simplest way to eat healthy is to eat a variety of nutrient-dense whole foods. By doing this, you support your metabolic function at the cellular level. All of your bodily functions operate by receiving the correct chemical formulas from food. This is only the tip of the iceberg of nutritional information, but I hope that this blog post serves you well. If you have any further questions or would like to meet with me one-on-one, I'd be happy to help. Schedule a meeting with me today to determine if my program is the right fit for you.

Much love, and God Bless!

Tori Elizabeth

Sources

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Enig, M., PhD. (2016, October 2). The importance of saturated fats for biological functions - The Weston A. Price Foundation. The Weston a. Price Foundation. https://www.westonaprice.org/health-topics/know-your-fats/the-importance-of-saturated-fats-for-biological-functions/#gsc.tab=0

Environmental Working Group. (n.d.). Check out @EWG’s 2024 Shopper’s Guide to Pesticides in ProduceTM! #DirtyDozen #CleanFifteen | @ewg |. https://www.ewg.org/foodnews/full-list.php#:~:text=1.,2024%20DIRTY%20DOZEN%E2%84%A2%20LIST

Means, C., MD. (2024). GOOD ENERGY.

National Library of Medicine. (n.d.). Carbohydrates. https://medlineplus.gov/carbohydrates.html

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Simopoulos, A. P. (2010). The omega-6/omega-3 fatty acid ratio: health implications. OCL, 17(5), 267–275. https://doi.org/10.1051/ocl.2010.0325