Have you wondered if you should try Keto, go Paleo, or perhaps experiment with other approaches like Pescatarian, Flexitarian, Vegan, etc? We go beyond diet fads and breakdown the key considerations in evaluating a dietary approach.
Disclosure: We consider ‘diet’ a four letter word, particularly when describing strict rules of adherence to and avoidance of particular foods and food groups.
While there is no one-size-fits-all approach when it comes to the specific foods for optimal eating, we hold firm to the belief that a varied diet rich in fresh, organic (and ideally local) whole foods – largely including vegetables and fruits, along with modest healthy fats and sustainable proteins – are the cornerstone for health in any eating approach. We further recommend liberal consumption of most green leafy vegetables and ascertain that holding to these principles while refraining from over-eating and distressed eating, will assure a healthy ‘diet’ for most. Note, Vegetarians and especially Vegans need to be careful to ensure they obtain sufficient ‘complete protein’ which is very specific. We will detail exactly how to obtain this complete protein in an upcoming post.
Having a varied diet helps assure a wide range of nutrients, including vitamins, minerals, fiber, and probiotics, etc. So no matter what methodology you choose, always remember: Variety is a crucial variable. It can be all-too-easy to fall into a rhythmic rut of habitually eating the same things week-over-week. Even if we are eating healthy, we could be feeding deficiencies in certain nutrients and gut bacteria with an overly-habitual approach.
In our humble opinion, one should be able to stick with our cornerstone approach and fare quite well over the long run. But many of us desire or require more structure, and this is where a deeper understanding of macronutrient balance comes into play. Specifically, what ratios of carbohydrates, proteins, and fats will be best for you? What do you need right now, at this stage in your life?
Nutrition needs evolve over time.
There are times when we need to rebalance the nutrient contents of our diet. This process will evolve over time and is individual to each of us.
- For example, those of us who are more athletic, are pregnant, or are growing (e.g. active teenagers) may require more fat and protein than the rest. This could lend well to a ‘Paleo’ or even ‘Keto’ approach.
- Someone who wants to shake the feeling of malaise or uncover food sensitivities may need to reduce the proportion of fats and proteins they consume for a period of time in an effort to cleanse, and then slowly reintroduce the eliminated foods.
- And the rest of us would fall somewhere in between, with a more balanced approach between carbohydrates (~50%), proteins (~20%) and fats (~30%). Knowing where you stand on current consumption is a good place to start.
A few years ago, I was training 10-15 hours per week for a competitive sport. I needed more calories, and the right mix of calories to ensure performance. Upon stepping back into being a recreational athlete, I realized my diet needed to change. Whereas my body had grown accustomed to more total calories and a higher proportion of fat and protein – the excess calories and fat were suddenly a liability to my ‘bottom’ line!
Digestion and metabolism are also individualized, and knowing how each of our bodies absorbs and metabolizes different nutrients is key information. Our bodies offer good feedback and information if we pay attention. (e.g. How do you feel after you eat certain foods?) We may have allergies, sensitivities, chronic conditions, and individual nutrient needs! Even these can evolve over time – we’ve seen numerous individuals develop and then later resolve food allergies and sensitivities. And sometimes, we hit a plateau and need to shake things up.
Rather than guess at what may be best for you at different times in your life, we suggest you consult with a nutritionist. If you are ever interested, we offer nutritional analysis and recommendations based on your goals and a 3-day snapshot of your normal eating patterns. Contact us anytime if you have questions or would like an evaluation.
All the Best in Good Health.
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