Diet is one of the basic foundations of nutritional therapy. A well-balanced diet is made up of nutrient-dense, properly prepared foods, selected in the following proportions:
30% protein (prefer grass-fed, organic, wild meats; free-range poultry; raw/cultured dairy; low toxicity seafood)
30% healthy fats (limit to traditional expeller-expressed oils, animal fats from healthy sources (grass-fed, free-range), and tropical oils )
40% complex carbohydrates (prefer fresh, low-glycemic, organic, local, seasonal)
appropriate water consumption according to this formula:
body weight (in lbs) divided by 2 = minimum number of ounces to drink throughout the day
wide range of vitamins and minerals coming from this kind of nutrient-dense, whole food diet
In making choices it is important to emphasize a wide variety, locally sourced as well as foods that are fresh and seasonal. Avoid refined, processed, denatured foods, toxic additives, hydrogenated oils, sugars, flours, juices.
What does this mean for us in our everyday lives? Are there good sources of information that would help in adopting this kind of healthy diet? With an overabundance of good information sources, it may be better to focus on some really good resources, at least in the beginning. Here are some:
Recommended Web Sites:
NutritionData.com — Comprehensive nutritional database. Here you can find the percentage of protein, fat, or carbohydrate in each food. If you want to see how close you are coming to the recommended 30-30-40 proportions, enter what you are eating in here! Or use it to identify healthier choices!
Dietary Guidelines (Weston A Price Foundation) — 20 basic principles to follow for a healthy diet. Focusing on these twenty guidelines makes it all simpler! Why complicate things?
The World’s Healthiest Foods — The George Mateljan Foundation’s web site, featuring 100 healthiest foods, recipes, menus, and more! Lookup a particular ingredient to find out its nutritional profile — or look up an “essential nutrient” and get a list of foods that contain it. There’s also a “vegetable advisor” that provides feedback on what vegetables to add or subtract, so as to achieve better nutrient density in your diet. There’s a lot of information on the site, so the best way to learn about how to navigate might be to begin at the “Get Started” section.