![]() How To Choose The Best Foods For Your Diet & Personal Preferences. Earlier you learned what your ideal daily calorie, protein, fat and carb intake should be for your exact goal. You also just learned that the overall structure of your diet doesn’t matter as long as you hit those totals each day, so you should always just do whatever is most conducive to making that happen consistently. The next step requires getting even deeper into the details and specifics of your diet plan by figuring out how to make the best food choices and most ideal diet adjustments for YOU. To do that, we’ll need to answer the following questions: Exactly what foods should you eat? Exactly what foods shouldn’t you eat? Exactly how should you adjust various aspects of your diet to fit your specific preferences? Exactly when and why would you need to make these adjustments in the first place? Exactly how do you make your diet as perfect for you as possible? Something tells me that answering these questions is likely to get me plenty of angry emails. The Whole Foods Diet. The Whole Foods Weight Loss Eating Plan controls the intake of refined sugars or flour and encourages intake of whole, unprocessed. How To Choose The Best Foods For Your Diet & Adjust Everything To Fit Your Preferences. I make a delicious guacamole using avocados (usually I buy them from Whole Foods) and Whole Foods salsa. Think about it--the ingredients in the salsa are tomatoes. Healthy whole foods: you might know that you're supposed to eat them. But do you really know what they are? Brierley asks: What do you eat for breakfast to keep your weight in check? Oh well? I’m going to do it again with this new set of questions. Whatever you need to do to ensure you consistently eat the right total amount of calories and nutrients each day (and get those nutrients primarily from higher quality sources)? Well, brace yourself, it’s about to get scary in here. It’s not just ideal for their needs. It’s not just what’s right for them. ![]() It’s their way or the highway. But, that’s a fun topic for another day. Back to the diet cults themselves! Na Na Na Na Na Na! Most of these kinds of people don’t get along at all with those who are outside of their little diet circle. It’s kind of like a stereotypical high school movie where the nerds all sit at one table and the jocks all sit at another and generally hate each other. Now just replace “nerds” and “jocks” with “low carb fanatics” or “anti- grain people” or “paleo dieters” or “vegans/vegetarians” or “raw foodists” or “gluten- free people” or “1. Before you send your angry email, please note that I’m not saying that everyone who eats a certain way is like this. I’m just talking specifically about the ones that are.)Every group has a specific set of foods that are allowed and another set of foods that are restricted. Compare one group’s list with another’s and you’ll see that the foods one group tells you NOT to eat are the very same foods the other group says you SHOULD eat. Crazy, right? Trust me, it’s crazier than you can even imagine. And so the low carb people fight and argue with the moderate/high carb people, the grain eaters fight and argue with the anti- grain eaters, sane people fight and argue with the anti- fruit people, and so on and so on and so on. In the end, no one ever gets anywhere. Each diet cult is set in its ways to the point where they can never become unconvinced that the way they choose to eat may not be the ideal way for EVERYONE to choose to eat. What Causes These Fanatical Diet Groups To Exist? There’s a ton of different reasons each diet group allows, restricts, or places other specific guidelines on certain foods or food groups. In most cases however, here’s what I’ve found to be the most common causes: Misunderstanding (and/or cherry picking) of research. ![]() Studies are done all the time, and I spend A LOT of time reading and sorting through them all on an almost daily basis. The thing is, many of these studies are just crap, and their conclusions are hardly ever truly conclusive. However, if you take some inconclusive research and put it in front of a crazy diet fanatic, they will often (and gladly) spin it however it needs to be spun (or just misunderstand it altogether) to help prove that their way of eating is superior. These are the same people who will then usually ignore all of the other research showing that their way of eating may not be so superior after all. It’s problematic for certain people. You see, certain foods are indeed problematic for certain people. There legitimately are food allergies, intolerances, and other digestive issues that do affect SOME people. Many crazy diet cults are built around this very fact. However, rather than just say “if you have a problem with Food X, don’t eat Food X,” they instead like to say “No one should EVER eat Food X EVER!!! It’s the devil!!! It’s killing us all!!!! Run and hide!!!!” Why do they do this? Because crazy people do and say crazy things. I personally have issues digesting diary, but you’ll never hear me say “don’t eat dairy.” You’ll only hear me say “don’t eat dairy IF you have a problem digesting dairy.” Why? Because I prefer common sense over insanity. Personal beliefs. Some people, for whatever reason, feel that certain foods just aren’t supposed to be eaten. For example, vegans/vegetarians, paleo dieters, and even certain religions. Honestly, that’s all fine by me. However, often times it’s not good enough for them to follow through with their own personal beliefs. They feel you should too. Who cares what you do and do not believe or feel is right or wrong. Some people need to “eat clean” and avoid “dirty foods,” never touch a white potato or white bread, never drink alcohol, never have a cheat meal, never eat after 7pm, never eat less than 6 small meals per day, and so on. Because it’s what helps them stick to their diet. Some people will stray too far from the way they are supposed to be eating if they do (or avoid doing) certain things. Basically, it’s what they’ve found works best for THEM. So, do they say “hey everyone, here’s what works best for me!” No. They say “this is what works best. Some people just like/dislike eating a certain way more than other ways. It’s just their personal preference. Sometimes it’s specific foods, and sometimes it’s entire food groups. For example, carbs. Some people feel tired and sluggish if they eat a higher carb diet. Others feel perfectly normal. Some people prefer to lose weight with a lower carb diet. Others lose weight just fine with a moderate- higher carb diet, and prefer it that way. Of course, that doesn’t matter to the low carb fanatics. To them, low carb is the ONLY way for EVERYONE to eat. Screw your preferences and adopt theirs instead. Like I said back at the beginning, the diet world is a scary, fanatical, cult- like place, and these are just some of the most common reasons why. The question is. Everyone is both right and wrong at the exact same time. Whole Living Daily Meatless Meal: Garlicky White Bean Stew. When I was in school for nutrition I went back home to live with my mom. Are you hungry for better? When it comes to what we put in and on our bodies, Whole Foods Market® believes the full story of those products is important as we make. ![]() Even if the research supporting it is inconclusive (or nonexistent), whatever you feel is right for you IS in fact right for you. If it meets your personal preferences, beliefs, and requirements, and keeps you happy, healthy, satisfied and most importantly of all. And by failing to realize that, you’re wrong. ![]() The 50 Best Healthy Food Blogs For Clean & Lean Eating. If you’re looking for new food ideas that are healthy and delicious then you’ve come to the right place. ![]() ![]() Seriously. Who the hell are you (other than a brainwashed, obsessed, cult member nut- job) to go around and tell everyone how they should eat and what’s best for them? Unless there is conclusive research that clearly shows beyond a shadow of a doubt that your way is in fact the BEST way for everyone (which there isn’t and likely never will be), then you’re just trying to pass off what’s right for you on everyone else. Unfortunately for your crazy point of view, we all have different preferences and needs. We all like and dislike different foods. We don’t all have problems digesting the foods you happen to have a problem digesting. We don’t all believe or require the same things you do. ![]() I have no problem at all with you being “proud” of your method of eating and wanting to tell people about it. But, let them decide if that’s what’s right for them. If it is, then great. If it isn’t, be fine and understanding of the fact that not everyone should eat like you do. A Major Difference Between This Diet Plan & All The Others. And that brings us to why I named this guide The Best Diet Plan. Once the most important stuff is all set up, fill in the smaller details in whatever way is most ideal for you. I personally don’t give a crap what that way is or isn’t. I have no emotional interest, I won’t make or lose money either way, and I’m not a brainwashed diet fanatic that feels my specific way of eating is ALWAYS RIGHT FOR EVERYONE like most of these people do. I won’t get all angry when someone disagrees with the way I prefer to eat, I won’t cherry pick research to prove my way is better than yours (and then cover my ears when you do the same), and I won’t cry or argue every time someone recommends doing something different from the way I choose to do it. Why? Because I think all of the above is pure insanity, and because I just don’t have a “way” of eating. My “way” is that everyone should do it their preferred “way,” whatever that “way” may be. In fact, if I were to ever be a part of any cult- like diet group, it would be one based around the concept of “doing what’s best for you.” That’s the only diet cult that I’d be a proud member and supporter of. And that brings us to the action portion of this recommendation. How do you actually do what’s best for you? How Should YOU Choose Foods & Adjust Your Diet? Well, I’ve said it 1. I’ll say it again. There are no special superfoods. If you don’t like the taste of it, you don’t have to force yourself to eat it. However, if you fill your daily diet with foods you actually like, the odds of you sticking to it long term are pretty damn high. So, while Food X might generally be considered a healthy, nutrient- rich, super amazing food, if you don’t like it. The same goes for Food Y, Food Z, and every other food on the planet. It’s not rocket science, folks. If you don’t like it, don’t make it a part of your diet. Choose foods you don’t have physical problems eating. Like I said before, food allergies, intolerances and other problems with digestion do exist. So, if there is a food that fits this description for you? Don’t eat nuts. Have a problem with gluten? Eat gluten- free. Does dairy or grains cause digestive issues for you? Avoid dairy or grains. Making Nutrient- Rich Choices for Your Diet. Healthy whole foods: you might know that you're supposed to eat them. But do you really know what they are? Even for the health conscious, the phrase gets tangled up with other terms. Whole foods might be organic, or locally grown, or pesticide- free. But they aren't necessarily. The definition of healthy whole foods is much simpler. It's the difference between an apple and apple juice , or a baked potato and mashed potatoes. While whole foods might be associated with the upscale grocery store of the same name, they are available to all of us anywhere in the country. Most dietitians feel that eating healthy whole foods has all sorts of benefits. Their nutrients may help to keep your immune system strong and protect you from disease. Kaiser, Ph. D, community nutrition specialist in the department of nutrition at the University of California, Davis. Healthy Whole Foods. Many studies have found that a diet high in healthy foods like fruits, vegetables, and whole grains are associated with a reduced risk of diseases such as: So what's so good about healthy whole foods? For one, they're loaded with fiber, vitamins, and minerals. They also contain phytochemicals, the general name for natural compounds in plants. While thousands of individual phytochemicals have been identified, countless more remain unknown. They help in different ways. Some are antioxidants, which protect cells against damage. Examples of antioxidant phytochemicals are flavonoids, carotenoids, and lycopene. Continued. Usually, the term whole foods is confined to vegetables, fruits, and grains. But any dietitian will agree that eating a skinless chicken breast is preferable to eating processed chicken nuggets. One problem with processed food is that, during manufacture, many healthy nutrients are removed. For instance, . Some nutrients are lost, most significantly fiber. Then, during the enrichment process, nutrients may be artificially added back in. But even after enrichment, the final product is likely to be less nutritious than the whole grains you started with. The Synergy of Healthy Whole Foods. We know that when they're eaten in food, they have all sorts of health benefits. But studies of the single vitamins and minerals in supplement form have not shown the same success. We simply don't know all of the nutrients in a food that make it healthy. Avoiding Additives in Food. The nutrients lost during refinement are not the only disadvantage of eating processed foods. What's added can also be a problem. A lot of health conscious people are wary of the preservatives and chemicals that are added to processed and manufactured foods. You know - - the ones with the scary- sounding eight- syllable names. But in fact, Kaiser says that some of the worst food additives are household words. Continued. That leads to weight gain. But eating more healthy whole foods may actually help you maintain or lose weight. The natural fiber in many vegetables, fruits, and grains may fill you up without adding many calories, Gidus says. The Cost of Whole Foods. There's another bonus to eating healthy whole foods. Although the name may now be synonymous with that fancy grocery store, whole foods are much cheaper than processed foods. They're also available everywhere. It's hard to deny that popping a processed sandwich pocket in the microwave for three minutes is easier than cooking a proper meal with whole- food ingredients. But Gidus stresses that you don't need to cut out all processed foods. The goal is just to decrease the number of processed foods you eat and increase the proportion of healthy whole foods. That isn't hard, especially when it comes to snacks. The next time need something to tide you over, eat a handful of nuts or a piece of fruit instead. It's no harder than reaching for an energy bar - - you'll even be spared the labor of unwrapping it. The other key to a healthy diet is variety. It's easy to get caught up in the details - - the nutritional value of specific healthy whole foods, and exactly how much you need of each. But Gidus and Kaiser say the best advice is to relax and just eat a wide variety of fruits, vegetables, and whole grains. Not only is it simple, but it's the best way to be sure you're getting all the nutrients you need. Kaiser, Ph. D, community nutrition specialist, department of nutrition, University of California, Davis. Department of Health and Human Services web site: . All rights reserved.
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