Eating A Nutrient Dense Whole Foods Diet
There are so many different diet philosophies out there, but there there is no one size fits all approach. That’s why much of the nutritional information out there can be confusing. What’s important is that we eat for our own bio-individuality and energy levels.
All food is either a carbohydrates, fats or protein, or a combination of these 3 macronutrients. Think of the macronutrients like the logs in a fireplace: Carbohydrates are like the kindling we use to start the fire. If we use only kindling to keep the fire going, we’re going to have to stand there all day adding more kindling. Fats and proteins are like the long-burning logs we add to keep the fire going. Those big fat logs can burn steadily for hours without much need of attendance. A high-carbohydrate diet is like using only kindling to keep the fire burning. No wonder we’re always hungry and never really satisfied!
The ratio we eat of those macronutrients depends on our energy level and varies with each person. Those who engage in high levels of physical activity can incorporate more carbohydrates in the diet without gaining weight; those needing to lose weight or control blood glucose levels require more healthy fats in the diet as fats provide satiety and help keep blood sugar within a normal range. So where to start? Start with a ratio of 40% carbohydrates- mostly from vegetables and fruits. 30% quality protein, and 30% healthy fat. Make these nutrient dense whole foods and avoid processed foods as they contain high amounts of sugar and trans fats which are health depleting. Keeping a food journal can be super helpful in determining which foods give you energy and are sustaining and which foods burn up quickly and leave you hungry or depleted. Eating this way is a lifestyle and not a quick fix diet approach. Try it and let me know how you feel.