When it comes to nutrition… we know a lot.
We are becoming increasingly unhealthy, even though we are aware of the dangers of doing so.
There is a lot of information available to us about nutrition, but we still seem to be struggling to make good decisions about what to eat.
If you're reading this, you may have asked yourself a similar question.
Why do I feel unhealthy?
Why don’t I have the energy I want?
Why can’t I maintain my ideal body weight?
The answer doesn't lie in acquiring more knowledge, but in taking more action. All that knowledge – and the constant stream of information telling you that you need to learn more – becomes a distraction from taking action.
If you want to be successful, there are a few basic rules you should follow.
What You Could Know vs. What You Need to Know
I commonly help people discover the difference between information they could find easily versus the more pressing information they need to know.
In every instance, you only need to know a little bit about healthy eating to actually start eating healthily.
I have a lot of knowledge about speaking, writing, and plant-based nutrition because it is part of my job.
Although I am interested in a variety of topics, as a 49-year-old father, husband, and ultramarathoner, I only need to know a very small fraction of that information.
I have created four simple rules that cover all the major points that anyone should know. These rules are easy to follow and understand, and they streamline all the information into four key points.
Heed only these guidelines (and use some good judgement), and you'll achieve the goals you desire. Not because you possess all the information, but because you're taking decisive action on what is important.
RULE 1: Eat whole plants.
Since you are reading No Meat Athlete, it is likely that you have heard that plants are a good source of nutrients. This is why it is recommended to base your diet around plants for the sake of your health.
But what does this really mean?
I'll explain the basics of healthy eating by using one of my favorite analogies: a gift box.
Remember when you were a kid and you got really excited about opening a present on Christmas or your birthday?
Was it the biggest box?
The one with the shiniest, fanciest wrapping paper?
Perhaps it was initially, however as you matured and became more intelligent, you likely realized that actually, the best present wasn't in the largest or most lustrous box.
The more weight the box had, the better the gift.
Now, let’s put this back into nutrition terms.
Most people tend to think that the healthiness of a food is mainly determined by its macronutrient content- the amount of carbohydrates, protein and fat it contains. However, these are just the nutrients which provide us with energy and are not necessarily indicative of the health of the food.
The macronutrients are the container that holds the nutrients, which are the actual gifts. The macronutrients might be good, but only if they contain a lot of nutrients.
When we are given a present, we are more interested in what is inside rather than the wrapping or the size of the box.
The heavier the box, the healthier the food is. It's just like with presents.
The foods that are lit up in boxes have calories, but not many micronutrients come with them. For example, a soda may have some energy in the form of sugar, but it doesn't provide much micronutrient value.
Heavy box foods may have a lot of calories, but they also have a lot of nutrients. For example, an orange has sugar for energy, but it also has vitamins.
We can think of light foods as being like light boxes, and heavy foods as being like heavy boxes.
Food that is vegan and considered junk food is usually made of refined plants that have added sugar, oil, or refined flour. For example, olive oil was once an olive, soy protein isolate was once a soybean, and white rice was once brown rice.
Animal products like dairy, eggs, and flesh are still pretty light in terms of nutrition. They contain a lot of calories but not a lot of micronutrients.
Nuts and seeds are becoming heavier. As a bonus, fiber is appearing for the first time in our light-to-heavy box spectrum. (see rule 2 to find out why fiber is awesome).
initially, our list consisted of foods that provided little micronutrients compared to their calorie count. However, beans and whole grains weigh more than those other foods and contain a good amount of micronutrients in comparison to their calorie content.
The heaviest boxes are fruits and vegetables. They contain a lot of micronutrients but not many calories.
Whole plants contain a lot of nutrients, are easy to digest, and can help reduce stress.
RULE 2: Choose plants high in fiber and water.
There’s a reason whole plants are so beneficial.
Although foods that contain carbohydrates, protein, fat, vitamins, minerals, phytochemicals, and antioxidants are beneficial, there may be other factors to consider.
We can't forget the two “unsung heroes” that are essential for everything to function properly.
Fiber and water.
Fiber is generally considered healthy because it helps regulate digestion, prevents constipation, and maintains a feeling of fullness after eating.
Fine, I'll come out and say what you're already thinking: fiber can help us regulate our bowel movements.
But it does so much more than that.
This is due to the fact that it slows down and regulates the absorption of nutrients. For example, blackberries don't cause spikes in blood sugar levels because of the fiber content.
If we look a little closer, we can see that fibers have a positive effect on the good bacteria in our gut.
The good bacteria that is important for a strong immune system, a good night's sleep, decreased inflammation, a good mood, and a healthy weight.
RULE 3: To gain energy and maintain weight, focus on caloric density.
We said before that whole plants are nutrient dense, which means they are heavier than they appear. This also means that they are not very calorie dense, so you feel full after eating less of them. This is why people often lose weight when they switch to a plant-based diet.
It is common for people to not eat enough when they switch to a whole plant-based diet because the food is less calorie dense.
Here’s what I mean:
One tablespoon of olive oil is 120 calories.
A single head of Romaine lettuce is around 120 calories.
The difference in size between a single tablespoon of olive oil and an entire head of Romaine lettuce is significant.
This means that you need to eat more whole plants to get the same number of calories as you would from refined plants.
RULE 4: Eat this way MOTT (Most Of The Time)
Just because you know what healthy foods are, doesn’t mean you must eat them 100% of the time, and I’d argue that you probably shouldn’t. Here’s why:
There will be times in our lives when we don't have access to healthy foods.
We could perfectly avoid unhealthy meals by staying home and never attending parties, but the stress of this lifestyle would not be beneficial to us in the long run.
If you want to be happy and have a lot of energy, realize that being healthy is mostly about what you do most of the time.
It’s about your MOTT.
If you try to do everything all the time, not only will you end up with an unattractive acronym, but you may also become militant, rigid, and unhappy.
Even if your diet is perfect, what is your goal?
A little convenience food every now and then will not hurt your finances too much.
The amount that is too much for someone is subjective and up to the individual to decide. It is important to be adaptable and willing to change plans rather than blindly following someone elses ideas. This way you will be stronger and healthier overall.
1. Load your plate with vegetables.
Top your meal off with a little bit of healthy fat like olive oil and nuts, and voila! The U.S. Department of Agriculture (USDA) has replaced the food pyramid with a simpler “healthy plate” diagram. To create a healthy plate, fill half the plate with vegetables, including “crunchy” vegetables such as broccoli, green beans, Brussels sprouts, and leafy greens like kale and Swiss chard. On the other side of the plate, put whole grains or legumes in one quarter, and a serving of healthy, lean protein in the other. Top your meal off with a little bit of healthy fat like olive oil and nuts.
2. Eat a balanced breakfast.
The old adage that breakfast is the most important meal of the day is indeed true. Breakfast is crucial for helping to start the metabolism, improving cognitive function, and making better food choices throughout the day. A good breakfast includes protein, healthy fat, and some complex carbohydrates.
3. Don’t starve yourself.
This strategy of not eating enough calories throughout the day is unhealthy and almost always backfires. If you focus your efforts all day on skimping on food, you are more likely to eat more later on as a reward for being “good.” You are also more likely to reach for unhealthy foods as a reward.
4. Ask questions when you eat out.
unhealthy fats. Don't let a menu trick you into ordering an unhealthy dish. Instead, take control by asking your waiter about how a dish is prepared. It's also a good idea to request sauces and dressings on the side, so you can control how much of them you eat. Finally, make sure the server knows that you're looking for a healthy meal.
5. Have a plan when you hit the grocery store.
refrain from going to the store when hungry in order to make smarter shopping decisions
6. Cut down on processed foods.
Not all packaged or pre-made food is bad for you, but it is important to read nutrition labels carefully to make sure you are making wise choices. You should look for healthy options that make it easier to eat nutritiously, like frozen vegetables and canned beans. You should avoid packaged meals that are loaded with preservatives, hidden sources of fat, and too much sugar and sodium.
7. Limit your sodium and sugar.
It's a good idea to avoid adding salt and sugar to your food, but most people consume these things without realizing it, as they are common ingredients in packaged foods. For example, breakfast cereal can contain high amounts of sugar. Checking the nutrition label before eating something can help you be aware of how much salt and sugar it contains.
This is a quick tip: If you want to know how many teaspoons of sugar are in a particular amount in grams, divide the number of grams by four. For example, if there are 20 grams of sugar, that would be the equivalent of 5 teaspoons. Too much sugar can be bad for your health, so it's best to be aware of how much you're consuming.
8. Don’t just count calories.
Some calories are better for you than others. People might eat 100-calorie snacks and think they are being healthy, but they might not be getting the most nutritional value for their calories. It is better to focus on foods that are rich in vitamins, minerals, and fiber, which are essential for a healthy body.
9. Switch to whole grains.
Whole grain carbs are healthier than processed carbs. They contain more nutrients and fiber. These complex carbs are linked to reduced risk of diabetes and heart disease. They also help keep you full longer.
10. Enjoy your food.
Try not to think of healthy eating as a “diet,” but instead as a lifestyle change built on healthy choices that will last. Find healthy foods that you enjoy eating, rather than seeing food as just a source of fuel.
There’s No Pill for Long-Term Health
The majority of people will not adhere to these guidelines as they are not superficial fixes. This is why diet books are continually popular and many people self medicate their aches and pains.
In today's world, discomfort is usually short-lived and can be easily fixed.
We have many reasons for eating healthy foods, including maintaining a healthy weight, reducing inflammation, and increasing energy.
The problem is that eating healthy food will not produce these results as quickly as Tylenol will make a headache go away.
To be truly healthy, we need to change our habits and develop healthy eating patterns, rather than looking for quick fixes that only last for a short period of time.
It’s about playing the long game.
The simple rules for eating are to consume whole plants that are high in fiber and water. Eat enough of these plants to get the energy your body needs.
Oh, and do that most of the time.
