Eating healthy is simple, it really is. I can tell someone all you have to do to be healthy is eat real food. The problem is most wouldn't follow that or they wouldn't exactly know how to follow that.
We as humans try to over complicate things, it's in our nature. Unfortunately we also seek validation. Many times in health there are so called "experts" out there that boast you can eat whatever you want. That you a free to keep the food that you love. The problem is keeping most of the food that you love usually ends up keeping that sugary treat, or processed food. Most people do not know how to eat, they do not have self control over their eating. That is not completely their fault but our world does not do a good job about teaching it either.
The major problem is most people have cereal, donut, bagel, or oatmeal for breakfast. Then probably a mid morning snack before lunch because they're hungry again. Then they'll have lunch where they'll have a sandwich, wrap or maybe fast food cause they need something quick. Then they might grab some chips, crackers, pretzels or some other snack mid day before dinner. Then for dinner they'll have an actual meal usually with a meat, vegetable, and white grain/starch. The average person consumes 300-600g of carbohydrates in a given day. That is why they are never truly full, always craving food, and continually putting on weight.
Less than 100 years ago diabetes was a rare disease, most people didn't have it, and majority of the world wasn't overweight. Now diabetes is a common household problem and more than half of the world is overweight. On top of that more and more people are having metabolic issues and increasing growth of gut bacteria, causing them to gain weight continually even though they aren't really changing their diet. That's why you see people who don't really change their food, it's staying rather similar but their body is continually getting bigger. The problem is that when you walk into the supermarket all the healthy food is on the back outside edges of it, and more than half of it is layered in rows of unhealthy boxed food. All the real food is hidden in the back outskirts. Then to make it worse you have the media, and other big companies telling you things like cereal is healthy for you, yet all cereal is, is like eating a cup of sugar for breakfast. Then on top of that, you have companies who can create loopholes and say their food is healthy because the government regulations are very easy to maneuver. Even worse you have people telling you some food is healthy and that you shouldn't cut out what you like just exercise more or eat less.
The health problems are endless right now, and it is obvious what we're doing is not working. We need to change now or we will continue down the path we are going.
That's why I am doing what I do. We need a change, and not just one that's inside the health and nutrition community, but one that branches out to everyone. Most people don't know actually good or bad. Then the other problem is some do, and they either don't follow it because they don't care or truly they have been wired and brainwashed. Our society has wired us the past few decades to think one way, that is why it is hard for some people to change, because they believe they don't actually need to.
This is my simple, How To Guide to eating for long term health and body composition.
Right now we told all you need is 0.6g of protein per bodyweight. That isn't far off, however that requirement is made for the sedentary individual. Next, some people think protein is bad or that they don't need to eat a lot. That it is the bodybuilders food or men's food. When in reality it is everyone's primary food source. Protein is thermogenic and produces the most energy when consumed. It is actually one of the most satiating food choices. Whether your vegan or a meat eater you need protein, usually at least 0.8g - 1g per bodyweight. It's not that you need to count everyday but you need to realize you should be probably eating more and it will curb your hunger and promote body composition.
What to Eat: Meat, Eggs, Chicken, Seafood, Fowl, Organ Meat, Game, Legumes(lentils, beans), Nuts, Seeds, Quinoa, Amaranth
Stick to: Grass Fed, Pasteurized, Organic, Lean, Wild caught sources
The free source. This is where it's hard to mess up. You want lots of vegetables, you want to have a big green salad daily. Or a mixed sorts of vegetables based on the color spectrum. Raw and cooked are good, but there is a benefit to stick to uncooked during the day and cooked at night.
What to Eat: (Since most are good I'll list by what to try to eat more of to least) Avocado, Kale, Spinach, Spirulina, Cruciferous Greens, Pickled/Fermented Veggies, Asparagus, Broccoli, Onions, Mushrooms, Garlic, Peppers, Tomatoes, Celery, Cucumbers, Sauerkraut, Kimchi, Artichoke, Beets, Brussel Sprouts, Bok Choy, Collard Greens, Swiss Chard, Carrots, Lettuce, Jicama, Olives, Fennel, Cabbage, Cauliflower, Watercress, Squash, Zucchini, Pumpkin, Green Beans, etc.
Stick to: Local Grown, Organic
Realize fruit isn't completely free. Some fruit is high in sugar, and that you should not be eating tons and tons of fruit. But it isn't completely bad, so don't be afraid, just don't have 6 bananas a day.
What to Eat: Apples, Coconut, Blueberries, Blackberries, Peaches, Pears, Raspberries, Strawberries, Tomatoes, Lemons, Limes, Other berries, Oranges, Grapes, Pomegranate. Limit(just don't overdo): Kiwi, Bananas, Grapefruit, Mango, Melon, Cranberries, Watermelon, Pineapple, Mango, Nectarine (I just listed some of the major ones)
Stick to: Local grown, organic
Healthy fat is good fat, saturated fat is fine. The problem is processed, refined, and trans fat. The right kind of fat should be eaten in moderate to high amounts everyday. Don't overdo things like cheese, milk, bacon etc.
What to Eat: Avocado, Coconut Oil, Extra Virgin Organic Olive Oil, Seafood (fish, mollusks, crustaceans etc.), Eggs, Lean Meat/Beef (even bacon and sausage), Bacon (Preferably Turkey Bacon), Butter (or ghee), Chia seeds, Flax seeds, Sunflower seeds, Hemp seeds, Brazil nuts, walnuts, almonds, peanuts, macadamia nuts, pecans, pistachios, other nuts and seeds, hummus, safflower based mayonnaise, Almond/Cashew/Coconut Milk, Cheese (favored swiss, colby, feta, gouda, mozzarella, parmesan, brie, ricotta, cottage Farmhouse, aged, artisan, and raw cheeses )
5. Complex Carbs - Grains/Starches
This is where a lot of people mess up. They eat too many. You need to deserve them, you shouldn't really be consuming more than 150g of carbs a day and most of that will come from fruit, vegetables, nuts, seeds, not a whole lot should come from grains and starches. Grains are essentially sugar and become metabolized easy, and quickly as sugar. Don't eat any white grain all that is, is sugar.
What to Eat: Quinoa, Amaranth, Sweet Potatoes, Wild Rice, Brown Rice, Beans, Legumes, Oats/Bran Fewer: Buckwheat, Millet Non GMO Corn, Barley, Rye, Whole grain
6. Condiments, Flavor add ins
Stick to lower sugar, lower salt condiments. Stick to herbs and spices
What to eat: any dried herbs; basil, turmeric, saffron, parsley, chervil, dill, tarragon, oregano, paprika, cinnamon, clove, sage, thyme, cumin, nutmeg, bay leaf, rosemary, garlic red chili, cayenne pepper, cacao/cocoa powder/dark chocolote, raw honey, ginger, mustard, pepper, sea salt, pickles, salsa, vinegar, vanilla extract, wasabi, tabasco,
Stick to water mainly. Teas, Coffee, Kombucha, Limit alcohol, Limit Milk
This is a generic breakdown of the food, obviously there are some others but I put most of the major choices. As you notice just eat real food that is naturally grown or raised, not processed, refined, manufactured fake food.
"What's easy to do, is easy not to do" - Jim Rohn
Questions, Comments, Thoughts ?
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Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. You, as a reader of this website, are totally and completely responsible for your own health and healthcare.