10 Basic Food Guidelines to Start 2024 by Joan Kent, PhD

More nutrition fads exist now than ever before in my (rather long) lifetime. Should you go with paleo, keto, plant-based, eco-conscious, global fusion, vegan, fruitarian, intuitive eating? How can you choose wisely for your health?

 

Below are some guidelines to help you start.

 

1. Exercise

Okay, why is this Item 1 in a nutrition article?  Because it’s as important as all the nutrition guidelines put together.

 

What do people in your family tend to die of, or suffer with, health-wise? Our genetic weaknesses are brought out by sedentary habits. To stay healthy, make regular movement part of your life.

 

If you walk, don’t just stroll and view the scenery. Get your heart pumping. Include high-intensity intervals 1 to 3 times per week.

 

2. Protein

Protein is important. This includes body protein and brain protein. Protein boosts metabolism, improves mood, reduces appetite, and changes food preferences so they’re more healthful. Protein keeps us alert. It also provides the precursors for serotonin, other brain chemicals, and various hormones.

 

It’s important to eat real protein, not protein imposters. For example – and I’ll make some enemies here – nuts are not protein. They’re fats. Healthful fats, but not protein.

 

Have you ever heard anyone call nuts a great source of carbohydrate? Probably not, because they aren’t.

 

Well, their protein content is even lower than that.

 

If we rank the macronutrients in most nuts, fats are first, carbs second, and protein last.

 

What if you’re vegan? I suggest protein powder from plants:  pea, hemp, rice, sacha inchi, and vegetable protein powders are readily available. Seriously, skimping on protein is a major nutrition mistake.

 

Also, as we get older, we need more protein, not less.

 

3. Vegetables

Eat vegetables. Not as a side dish, but as the major portion of any meal or snack. Nutrients in vegetables send signals to the brain and digestive tract that we’ve had enough food because we’ve received those nutrients.

 

At least half of any food plate should be vegetables. (FWIW, veggies are carbs.)

 

4. Fats

Fats improve brain and neuronal function. They can help us control food cravings (especially for sugar). Fats produce satiety, the feeling that we’ve had enough food and don’t need to eat for a while. Omega-3 fats (leafy greens, fish, flaxseed oil, walnuts) are also anti-inflammatory, so they fight pain and disease.

 

5. Carbs (meaning starches)

Despite current trends, starches play a solid role in nutrition. They help prevent sugar cravings. They also help with mood and satiety. Choose healthful ones:  lentils, quinoa, winter squash (kabocha, butternut, spaghetti, acorn), sweet potatoes, turnips.

 

6. Supplements

Delay supplements till you’ve cleaned up your diet a bit. How can you know what your body needs if you’re not eating well?

 

Surprisingly, some nutritionists eat whatever junk they fancy, then swallow a handful of supplements every day. Those nutritionists are usually selling supplements. Beware.

 

Unfortunately, the junk + pills approach appeals to some people more than the idea of eating good foods. It’s certainly easier. But stick to basics. Eat healthful foods; supplement later.

 

7. Sugar

I consider sugar Dietary Enemy #1. Get real about sugar and its substitutes. Sneaky sugars are everywhere:  agave, maple syrup, honey, fruit (yes, fruit). I’m not saying never have fruit, but do limit yourself to 2 servings per day. A serving is 1 medium-sized fruit or ½ cup of berries.

 

8. Alcohol

Self-awareness is important here. How does alcohol really affect you? It can cause inflammation. That can lead to arthritis, pain, headaches, mood swings, depression, weight gain, difficulty losing weight, insomnia, changes in food preferences and appetite, and more.

 

9. Eat every 4 to 6 hours

Some days may require changes.

 

10. Caffeine

As you follow these guidelines, you may need less caffeine – because of the effects of foods on brain chemistry. But get your caffeine from coffee and tea – both are known to have health benefits. Skip energy drinks or soda.

 

Much more can be said about nutrition – and has been! I’m hoping these basic guidelines will help you begin. Wishing you the best on your food journey. I would love to hear how things are going for you! For individual, personal tips, just visit me at LastResortNutrition.com .

 

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar.