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Simple Rules for Good Nutrition

The path to good nutrition shouldn't be so confusing.

Why it matters:
The "Standard American Diet" is a loser. 

  • Average American calorie consumption increased by over 500 calories between 1970 and 2003
  • Three categories of ingredients - added sugars, refined grains, and commercial oils (think highly-processed foods) accounted for almost all of that calorie increase (chart below)

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.

Going Deeper:

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. 

Dr. Christopher Fox I am a board-certified endocrinologist in Superior, CO, and I have been in private practice since 2003. People I work with achieve success when they learn all the ingredients of healthy lifestyle and the system to consistently follow through on good intentions. I use my knowledge of endocrine science, psychology, neuroscience, and human behavior to help people make meaningful, lasting changes in their health that they can sustain long-term.

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