How do you ‘eat healthy’?
Given than nobody can seem to agree on what a ‘healthy diet’ looks like, what do you do? And why do you choose that diet?
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27 replies
Just do the basics right. Make healthy choices easier and unhealthy choices harder.
Drink enough water, skip sodas. Eat more green produce, fibre and protein. Buy spices and cook simple dishes that don't require much time.
I like Ethan Chlebowski for food tips.
I don’t. But when I do, lots of water, a mutivitamin, and one meal per day. I try to follow the Whole30 portioning rules, as well. Palm-sized protein, a fat source, and the rest of the plate is veggies.
“Eat food. Not too much. Mostly plants.” Michael Pollan, In Defense of Food: An Eater's Manifesto.
You're wrong but it's OK. Eat vegetables. " Things that are green " if it helps you. Not too much meat, not too much bread and pasta. That's it, it's easy. 2 or 3 times a day, not more. Stop eating sugar.
Not too much sugar. Bread and pasta are fine as long as they're not just cake disguised as bread (looking at you, America).
Everything in moderation
The average person wants to be eating around 2,000-2,500 calories in a day unless you're trying to put weight on or cut weight
Carbs shouldn't make up more than about 50-60% of that
If you're eating half a loaf of bread a day, you're gonna have a bad time even if it's good quality bread
Even without sugar, bread and pasta are usually from white flour, that is quite processed and should not be eaten too often. You can replace by rice and other cereals or whole grain, they are all better options
Not just green, eat the whole rainbow of vegetables! Different colors are frequently associated with different nutrients so a mix is good.
do remember proteins, it's not just a fad
0.8 g / body kg / day
It is a little bit of a fad because you're probably getting enough protein. People should be treating fiber the way protein is treated. 90% of western diets do not have enough fiber.
The real reason people complain about stomach issues after taco bell. So much fiber that most people aren't used to.
These two people
Liam
and
Kylie
They both have degrees in this stuff. They focus on easy realistic healthy eating. You don't have to give up pizza, just eat a little less and add a salad. You don't have to give up brownies, just add beans for more fiber (trust the process, seriously). You don't have to give up instant ramen, just add some veggies. It's really not as hard as it's made out to be and they both do a very good job showing that.
as a side quest I recommend working on how to distinguish credible sources of information from not
Right?
The information is out there if you know how to sift through the nonsense.
Though trying to do this with nutrition really is hard mode. I don't know of another topic that's quite as flooded with nonsense.
Try to get 30 grams of fiber a day. Limit processed foods. Limit saturated fats.
I eat a lot of salads with avocado. Oatmeal with dried fruit. Beans and rice.
I had high cholesterol and was overweight. Changing my diet fixed these issues and made me feel better.
You don’t have to have a perfect diet (trying too hard to get one ends up being bad for you), you just have to do enough of the things mentioned here.
That’s true. You know, sometimes I think that’s how we end up with all them crappy fad diet things
I need to consciously try to eat more vegetables. I should under no circumstances be left unsupervised with candy/chips/cake etc.
I eat about 150-200g of meat per serving and then about twice that by volume on the plate of vegetables. I can only be bothered to eat twice a day.
It's something I can stick with and it's about the minimum I can eat before I start raiding the fridge.
A very simple, though hardly practical rule to follow perfectly is: “Avoid things with ingredient lists.”
Michael Pollan as mentioned elsewhere “eat food, mostly plants, not too much.”
“Avoid the centre of the grocery store” assuming a North American layout (which has regional variations) - the point being that the prepared foods are in the middle, the outside edges are butcher, dairy, and produce.
Some asshole once said, “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” This is also good advice, despite the source.
Pretty sure he’s somewhere in this comments section (someone else offered almost exactly that same advice lol)
The same stuff I liked in my 20s but the low sodium versions.
If you made it yourself from ingredients, and it has some veggies and not too much meat
Well, my healthy eating has changed over the years, so these are the various methods I've used.
See food diet: See food? Eat it. I had several growth spurts growing up and was a 3 sport athlete, so I was always hungry. My mom started claiming that I have hollow legs because I ate so much. There was always at least 1 large veggie side, but often several sides of veggies. Things changed in college.
One plate diet: modified see food diet. In college, all my growth spurts ended and I was no longer in sports, so my freshman 15 was actually my freshman 50. Things had to change, but I wasn't willing to restrict my food options. So as long as I kept my food limited to a single plate, things were good. Another emphasis on lots of veggies here, with only a single plate I got more veggies. And pizza because it stacks well, but veggies are the important part. As I shifted into the adult world, my diet changed again
Keto diet: low carb, med protein diet. I wanted to reduce my meat intake and actually eat healthy, so my ex and I did keto for about 2 years. It was actually good, the best recipes were the ones that didn't try to be meat replacements, they just did their own thing. There are dishes that I still make from this period, simply because it's good food.
One meal per day intermittent fasting: when I was hired by Activision, we had a benefit where the company would provide us with $18 for lunch from local restaurants. That allowed me to only eat 1 meal per day, and fast on weekends. It came to disaster when I was fired, so I changed things again
Homemade Vegetarian-flexible: my current diet. I've decided that many things, including meat, is too expensive. Meat in particular is not worth killing our planet over, so I've changed things. I make my bread at home. I source as much as possible farmers markets, with plans to start growing hydroponic food crops. I'm removing heavily processed food as well. I've cooked enough foods that I can just kinda wing it with the veggies and get something good. I plan to use paneer as a meat replacement in certain dishes (tacos, chilli, hotdish, etc), but still less frequent than when I was eating meat. I try to avoid meat, but I won't say no to a dish with meat in it
Ive been trying to use my forced return to the office and soaring lunch food prices to my advantage by bringing various vegetables & fruits (celery, carrots, peppers, oranges bananas, etc) to the office to eat throughout the day rather than have a sit down lunch. Extra bonus to that is i can then spend my hour long lunch sitting outside reading a book.
Cry more, eat less.
lol