THE 9 RULES OF HEALTHY EATING

THE 9 RULES OF HEALTHY EATING

1. Eat small amounts of food 4-6 times each day; try to never feel starving nor stuffed.
2. Try to remember the rule of “One-third, two-thirds, plus a dash,” which stands for: one-third lean protein, two-thirds fiber-rich vegetables and fruit, plus a dash of healthy fat.  This should be the basic formula when putting together any meal or snack.  
3. Eat at least one serving of fresh berries and a handful of nuts every day (best consumed together to keep to the rule of “one-third, two-thirds, plus a dash.”)
4. Try to have as much of your food be organic and, if you eat meat (chicken, turkey, beef, pork, lamb, etc.) or animal products (eggs, cheese, yogurt, etc.), try to have as much of it as possible be derived from healthy, pasture-raised animals, not fed on grains and not treated with hormones or antibiotics.  
5. If you are not vegetarian or vegan, try to eat fish 3-5 times per week.  Eat only wild caught fish.  Smaller fishes are healthier than bigger ones because they contain less contaminants such as mercury, dioxin, and PCBs from polluted waters.
6. Eat little or no foods made from grain or flour of any kind, including so-called whole wheat or whole grain flours.
7. Avoid spiking blood sugar by limiting each meal and snack to about 15g of carbohydrate.
8. Avoid GMO foods.  
9. Enjoy your food!  It is important to eat healthily, but it is not healthy to make eating an obsession or to turn a chief source of animal pleasure into a joyless job in service of the goal of good health.  We are sensual animals and delicious food is one of life’s great pleasures.  Take your time when you eat to savour the flavors inherent in raw nuts, tender broccoli, roasted garlic, a fresh dark strawberry, or a crunchy salad with lemon and olive oil for dressing.  Play with the balance of sweet, salt, acid, umami (savory/earthy), and bitter, combining your foods in new ways to find out what you like.  Do your best but don’t try to be perfect.  We all find ourselves in situations in which deviation from the Human Diet make sense.  As long as they are exceptions, not the rule, enjoy the slice of pie or bowl of pasta from time to time.  Then, let it go, and enjoy a healthy breakfast the next morning to get things back on track.  

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Read Part 4 of this series: FOOD: Protein, Fat, Carbs and Fiber; What are They? PROTEIN

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