What you can do:
While the internet wants to make this super confusing, ALL plans for good nutrition (paleo, keto, Mediterranean, plant-based, etc.) adhere to a few simple rules. They modify them differently depending on the plan but ALL improve on the Standard American Diet.
- Eat less of these
- Added sugars. Goal below 25 g per day.
- Refined grains. Limit or eliminate.
- Highly-processed foods. Think things with more than 5 ingredients that typically come in a box or bag.
- Build your meals with these
- Vegetables. Lots of them, aim for viariety if possible. And note, a french fry is not a vegetable.
- Fruits. Yes, fruit can be part of a healthy diet.
- Whole grains. These include fiber and healthy fat from the parts of the grain usually discarded with refining.
- Lean protein. Animal, dairy, or plant-based sources are all okay depending on your preferences.
- Healthy fats. Think mono-unsaturated fats like olive oil and omega-3 fatty acids.
[Worksheets created by Dr. Fox]
As we will look at next week, a major key is to find a dietary style that is healthy and that you can sustain long-term.
Have a great week,
Dr. Topher Fox
P.S. Below are the pictures from my exam room wall which we are exploring for this email series.