How To Eat.

November 7, 2024

Introduction

In the vast landscape of dietary advice, simplicity and tradition often get overlooked in favor of complex, modern solutions. However, the essence of a healthy diet is surprisingly straightforward: eat real, unprocessed food. The closer to its natural state, the better. This fundamental principle serves as the backbone of a balanced diet, providing your body with the essential nutrients it needs to thrive. As we delve into the details, we’ll uncover the wisdom of traditional eating habits and the importance of whole, nutrient-dense foods. Embracing these habits not only promotes physical health but also nourishes the soul, offering a meditative, intentional approach to one of life's simplest pleasures—eating 1.

The Principles of Eating Eso

Eat Food This may seem straightforward, but in a world filled with processed options, it's a crucial reminder. Focus on eating whole, unprocessed foods that are close to their natural state. These foods provide the necessary vitamins and minerals your body needs to thrive 1.

Don’t Eat Anything Your Great-Grandmother Wouldn’t Recognize as Food Traditional diets offer a good benchmark for healthy eating. Foods that have been consumed for generations are typically wholesome and nutritious. If your great-grandmother wouldn’t recognize it, it’s probably best to avoid it. This means steering clear of heavily processed and artificial foods 2.

Avoid Food Products Containing Ingredients That No Ordinary Human Would Keep in the Pantry Check the ingredient list on packaged foods. If it includes items you wouldn’t use in your own kitchen, think twice. Artificial additives and preservatives often indicate a highly processed product, which can be detrimental to your health.

Be Extra Skeptical of Food Products That Have More Than Five Ingredients The simpler, the better. Foods with long ingredient lists are usually more processed and contain unnecessary additives. Stick to items with fewer ingredients to ensure you’re eating more natural and wholesome foods.

Avoid Food Products Containing Ingredients That a Third-Grader Cannot Pronounce If you can’t pronounce an ingredient, it's a red flag. These complex names often belong to artificial chemicals and additives that are best avoided.

Be Extra Skeptical of Food Products That Make Health Claims Healthy food doesn’t need to advertise itself. If a product makes bold health claims, it’s often a marketing tactic. Focus on whole, natural foods that don’t need a label to prove their worth 3.

Avoid Food Products with the Wordoid “Lite” or the Terms “Low Fat” or “Nonfat” in Their Names These terms usually indicate that the product has been processed to remove natural fats, often replacing them with sugar or artificial ingredients to maintain flavor. Stick to whole foods in their natural state.

Avoid Foods That Are Pretending to Be Something They Are Not Foods designed to imitate others, like margarine imitating butter, often contain artificial ingredients and additives. Opt for the real thing.

Avoid Foods You See Advertised on Television Marketing often promotes processed foods that are not beneficial for your health. Real, wholesome foods don’t need advertising to prove their value. Focus on fresh, natural foods that speak for themselves.

Shop the Peripheries of the Supermarket and Stay Out of the Middle The freshest and most natural foods are usually found around the edges of the supermarket, including produce, meats, and dairy. The center aisles are typically filled with processed foods. Stick to the peripheries to make healthier choices.

Eat Only Foods That Will Eventually Rot Fresh foods that spoil are often more nutritious and less processed. While there are exceptions like honey, foods that last forever are usually filled with preservatives. Choose fresh foods to ensure you're eating more naturally.

Eat Foods Made from Ingredients That You Can Picture in Their Raw State or Growing in Nature If you can envision the raw ingredients in their natural state, it’s likely a healthier choice. This principle helps you avoid highly processed foods with artificial components.

Get Out of the Supermarket Whenever You Can Farmers markets, local farms, and co-ops often offer fresher, more nutritious food options. Supporting these sources not only benefits your health but also supports local agriculture.

Buy Your Snacks at the Farmers Market Farmers markets offer a variety of fresh, local snacks that are often healthier and more nutritious than packaged options found in stores.

Eat Only Foods That Have Been Cooked by Humans Foods prepared by people, not machines, tend to be more wholesome and thoughtfully made. Cooking at home allows you to control the ingredients and ensure your meals are healthy.

Don’t Ingest Foods Made in Places Where Everyone Is Required to Wear a Surgical Cap Factory-made foods are often heavily processed and less nutritious. Foods prepared in smaller, more controlled environments are typically fresher and healthier.

If It Came from a Plant, Eat It; If It Was Made in a Plant, Don’t This simple rule helps you distinguish between natural foods and processed products. Whole, plant-based foods are generally more nutritious and beneficial for your health.

It’s Not Food If It Arrived Through the Window of Your Car Fast food is convenient but often unhealthy. Meals from drive-thrus are typically highly processed and low in nutritional value. Opt for meals prepared with care and real ingredients.

It’s Not Food If It’s Called by the Same Name in Every Language Global food brands that maintain the same name everywhere often indicate heavily processed products. Local, traditional foods are usually a better choice.

Get Your Meat Fix: Incorporate more high-quality, minimally processed meat into your diet. These meats provide essential nutrients like protein, iron, and B vitamins, supporting muscle development and overall health. Choose grass-fed, pasture-raised, and wild-caught options for better nutrition and fewer additives. Boosting your intake of wholesome meats helps your body thrive.

Eat Animals That Have Themselves Eaten Well The diet of the animals you eat matters. Animals raised on natural diets tend to be healthier, providing better nutrition. Look for grass-fed, pasture-raised, and free-range options 4.

If You Have Space, Buy a Freezer A freezer allows you to store bulk purchases of healthy foods, like meats and vegetables, making it easier to maintain a nutritious diet. It also helps reduce waste by preserving leftovers.

Eat Well-Grown Food from Healthy Soil The quality of the soil affects the nutrients in your food. Choose organic and sustainably grown produce whenever possible to ensure you're getting the most nutritious options.

Eat Wild Foods When You Can Wild foods, such as wild-caught fish and foraged plants, are often more nutrient-dense than farmed varieties. They also tend to be free from pesticides and other chemicals.

Don’t Overlook the Oily Little Fishes (Such as Sardines) Small, oily fish are packed with nutrients and healthy fats. They are often more sustainable and less likely to contain harmful levels of mercury compared to larger fish.

Eat Some Foods That Have Been Predigested by Bacteria or Fungi Fermented foods like yogurt, kefir, sauerkraut, and kimchi are excellent for gut health. They contain beneficial bacteria that aid digestion and enhance nutrient absorption.

When Possible, Sweeten and Salt Your Food Yourself Control your intake of sugar and salt by adding them yourself. This helps you avoid the excessive amounts often found in processed foods.

Eat Sweet Foods as You Find Them in Nature Fruits are naturally sweet and come with fibre and nutrients that help regulate the absorption of sugar. They are a much healthier option than processed sweets.

If You Ever Eat Breakfast Cereals, If It Changes the Color of the Milk, Ditch It Cereals that alter the colour of your milk are usually highly processed and full of artificial ingredients. Opt for whole grain or homemade breakfast options instead.

Favor the Kinds of Oils and Grains That Have Traditionally Been Stone-Ground Stone-ground oils and grains retain more nutrients and have a better texture and flavour. These traditional methods ensure the food is less processed and maintains its nutritional integrity, making them healthier options compared to modern, industrially-produced varieties 5.

Be the Kind of Person Who Takes Supplements – Then Skip the Supplements Aim to get your nutrients from whole foods rather than relying on supplements. A balanced diet should provide all the essential vitamins and minerals your body needs.

Regard Nontraditional Foods with Skepticism Be cautious about new food products and trends. Traditional diets are time-tested and often more reliable for maintaining health.

Pay More, Eat Less Investing in higher-quality food can lead to better health and greater satisfaction. Quality over quantity ensures you get the nutrients you need without overindulging.

Stop Eating Before You’re Full Listen to your body and stop eating when you feel satisfied, not stuffed. This helps prevent overeating and supports better digestion.

Eat When You Are Hungry, Not When You Are Bored Distinguish between true hunger and emotional eating. Eating out of boredom can lead to unhealthy snacking and weight gain.

Consult Your Gut Pay attention to how different foods make you feel. Your body often knows what it needs and what it doesn't. Trust your instincts and make adjustments as necessary.

Eat Slowly Taking your time to eat allows you to savour your food, aids digestion, and helps you recognize when you're full. Enjoy the experience and give your body time to process the meal.

The Banquet Is in the First Bite The first bite is often the most flavourful and satisfying. Savor it and appreciate the flavours, textures, and aromas of your food. This mindfulness can enhance your overall eating experience.

Spend as Much Time Enjoying the Meal as It Took to Prepare It Eating should be a leisurely, enjoyable activity. Take the time to appreciate the effort that went into preparing your meal and savour each bite.

Buy Smaller Plates and Glasses Using smaller dishes can help control portion sizes and prevent overeating. It's a simple trick that can make a big difference in your eating habits.

Serve a Proper Portion and Don’t Go Back for Seconds Serving a reasonable portion size and sticking to it can help you avoid overeating. If you're still hungry after a meal, wait a bit before deciding if you truly need more.

Breakfast Like a King, Lunch Like a Prince, Dinner Like a Pauper Eating larger meals earlier in the day can help you maintain energy levels and avoid overeating at night. This traditional wisdom supports a balanced diet and better digestion.

Eat Meals Make meals a priority and avoid grazing or snacking throughout the day. Structured meals help regulate hunger and provide balanced nutrition.

Don’t Get Your Fuel from the Same Place Your Car Does Avoid gas station snacks and fast food. These options are often highly processed and lack nutritional value. Remember, many processed foods contain similar chemicals found in fuel and other industrial products.

Do All Your Eating at a Table Sitting down to eat helps you focus on your meal and promotes mindful eating. Avoid eating on the go or in front of screens, which can lead to overeating and poor digestion.

Plant a Vegetable Garden if You Have Space, a Window Box if You Don’t Growing your own food ensures you have access to fresh, organic produce. It also connects you to the source of your food and can be a rewarding, stress-relieving activity.

Cook Preparing your own meals is not only healthier but also empowering. Cooking allows you to control the ingredients and the method of preparation, ensuring your food is nutritious and made with care.

Comprehensive Guide to Foods and Eating Habits

Transitioning to a diet composed primarily of whole, unprocessed foods is a significant step towards achieving optimal health. The following master list and guidelines are designed to help you navigate this transition, offering both specific food recommendations and broader dietary habits to adopt.

Proteins

Grass-Fed Beef Steak and all cuts: Beef is my favourite protein source. If you eat muscle, you can build more muscle. I prefer fattier cuts (which contain beneficial connective tissue and fat) over lean cuts. The connective tissue provides collagen, and the fat supports hormone production 4.
How To Eat: Ground beef is super easy to digest, making it ideal for those who have trouble hitting calorie targets. It's also great for adding calories without digestive issues.

Chicken Thighs I prefer thighs for their higher fat content, which makes them tastier and more nutritious than chicken breasts.

Eggs The most bioavailable protein source. Eggs are cheap, tasty, and packed with the nutrition needed to produce testosterone and support numerous biological processes. I highly recommend eating a lot of eggs, whether fried, scrambled, or even raw.

Fish Fish is very easy to digest, but avoid those farmed in Asian waters due to potential heavy metals and pollutants 6.

Top Fish Choices:

Shellfish (prawns, lobsters, oysters)
Salmon (my favorite)
Tinned tuna (chunk light, skipjack)
Snapper, whiting, anchovies, perch, cod, calamari, sardines

Whey Protein Isolate If you need a protein powder, I recommend a quality whey protein isolate. Whey is easily digested if you tolerate dairy. It's not essential, but it's a good way to bulk up a smoothie or quickly get protein into your system.

Full Cream Milk A great way to add quality calories. Adding a glass of milk to a meal provides extra calories (preferably warm to aid digestion). Avoid half-fat blends.

Cheese High-protein options like cottage cheese or quark are great choices. These are super bioavailable and easy to prepare.

Organ Meats The most nutritionally beneficial types of meat you can have. Organ meats from a local butcher provide essential nutrients often lacking in muscle meat. The principle of nose-to-tail eating ensures all parts of the animal are consumed, providing a wide range of benefits 7.

Fats

Grass-Fed Butter Delicious on sourdough toast, in a sandwich, or for cooking eggs. Butter has been a staple in human diets for centuries. Avoid fake butter substitutes made from toxic vegetable oils 8.

Extra Virgin Olive Oil A delicious and easy way to add calories to any savory meal. I top all my meals with this.

Extra Virgin Coconut Oil Great for cooking and can double as a whole-body moisturizer. Apply it to your skin after every shower, and rub a small amount through your hair as a conditioner.

Yogurt/Kefir Probiotic, easily digested, and a great source of healthy fats. Mix with oats and berries for an easy breakfast.

Ghee Clarified butter with a higher smoke point than olive or coconut oil, making it ideal for higher cooking temperatures. Opt for grass-fed ghee for the best taste and nutritional benefits.

Carbohydrates

Sourdough Bread Sourdough is better than regular bread due to its fermentation process, which pre-digests carbohydrates and produces beneficial nutrients. It's delicious toasted, as a snack, or for sandwiches 9.

Rice White rice is a good carbohydrate due to its taste and ease of digestion. Drizzle it with extra virgin olive oil and sea salt for a simple, nutritious meal.

Oats A staple carbohydrate that’s easy to add to smoothies for extra calories or mix with yogurt and fruit for a convenient breakfast.

Potatoes Higher nutritional value than rice. They can be prepared in various ways, so choose your favourite method.

Sweet Potatoes A lower GI form of potato, making them a good option if you’re looking to reduce calories or body fat.

Honey A natural sugar that can sweeten a protein smoothie, yogurt, or oatmeal. It’s an easy source of extra calories.

Vegetables

There’s a common belief that all vegetables are essential for a healthy diet. However, some vegetables contain antinutrients that can cause indigestion or block nutrient absorption. Antinutrients are chemical compounds in certain foods (especially grains, beans, legumes, and some vegetables) that can interfere with the absorption of critical vitamins and minerals 10.

Top Vegetables with Antinutrients to Avoid:

Legumes: cowpeas, peas, kidney beans, and peanuts
Grains: whole grains contain phytate and saponins; certain grains like wheat, barley, and rye contain gluten
Raw cruciferous vegetables: kale, radishes, cauliflower, broccoli, spinach, parsley

Cooking, fermenting, or otherwise breaking down these vegetables can make their nutrients more available 11.

High-Value Vegetables to Include:

Sauerkraut (fermented cabbage): A god-tier probiotic that can cure acid reflux and digestion issues.
Carrots: Rich in beta-carotene and vitamin A, carrots benefit the skin, vision, brain health, and more. Eating carrots gives your skin a rich glow that can mimic a tan, making you look healthier and more attractive.
Other Vegetables: Beetroot, onion, garlic, ginger, turmeric.

Fruits

Fruits are naturally sweet and come with fiber and nutrients that help regulate sugar absorption. They are a much healthier option than processed sweets. It’s hard to overeat fruit due to their high water content. Exercise caution if blending lots of fruit together as this enables you to eat more than you would otherwise.

Top Fruits to Include:

Pineapple: Contains bromelain, an enzyme that helps break down animal proteins, making it perfect with a large steak or egg meal.
Citrus Fruits: Grapefruit, lemon, orange, mandarins, and lime.
Bananas: A great pre- or post-workout snack that mixes well with various foods (e.g., oats, smoothies).
Apples: A versatile and convenient snack.
Avocados: Packed with healthy fats.
Berries: Regular consumption in small amounts due to their oxalate content.
Watermelon: Eat the rind too, as it contains high levels of citrulline malate, promoting better blood flow.

Other Essentials

Sea Salt It’s imperative to get a quality sea salt with high mineral content. I use Celtic Sea Salt; Himalayan Salt and Redmond Salt are also good. They will not only make your food taste better but also supply your body with essential minerals like sodium, crucial for muscle movement. Your body craves salt because it needs it for vital bodily functions 12.

Spices My favourite spices for cooking include garlic, rosemary, thyme, sage, pepper, cayenne pepper, turmeric, and paprika.

Foods to Avoid

Processed Foods Anything processed should be avoided. If it's been put through any kind of refining, cooking, packaging before you touch it, or it will live on the shelf for months, it's not good to put into your body.

PUFAs (Poly-Unsaturated Fatty Acids) The hidden scourge in many processed foods. Examples include soybean oil, corn oil, safflower oil, canola oil, sesame oil, sunflower seed oil, and palm oil. PUFAs are industrial lubricants repurposed for human consumption and contribute to metabolic diseases. Unsaturated oils, especially polyunsaturates, weaken the immune system similarly to the damage caused by radiation, hormone imbalance, cancer, aging, or viral infections 13.

Meal Preparation and Eating Habits

Meal Prep My preferred method involves cooking dinner fresh and making enough for one or two extra meals. This ensures fresher food and allows cooking to be a meditative practice. Store your prepped food in airtight glass containers to avoid plastic contamination.

Occasional Indulgences There’s a time and place for breaking the rules. Enjoying a glass of wine with loved ones or a homemade treat occasionally won’t ruin your body or life if done mindfully.

No-Nonsense Approach Maximize your intake of healthy, nutritious foods with a no-exceptions policy on detrimental foods. Junk food can be made healthier with effort and preparation. Avoid anything processed that comes in a packet, box, or other packaging. They usually contain industrial seed oils, processed/artificial sugars, and other harmful substances.

Listen to Your Body Pay attention to how different foods make you feel. If you experience bloating or gas after eating a particular food, it likely doesn’t digest well. Find something more agreeable to your body. This is not an exhaustive list, and what works for me might not work for you.

Healthy Cooking Practices Add generous amounts of extra virgin olive oil and a pinch of high-quality sea salt to savory dishes for added calories, healthy fats, and minerals. Cook in small batches to enjoy fresher food and make cooking a meditative practice.

Digestive Health

Conscious/Present Eating Be aware and present while eating. Avoid distractions like TV or phones. Focus on the taste and texture of your food.

Parasympathetic Nervous System Activation Before each meal, dedicate a few minutes to deep breaths through the nose to soothe the mind and body, preparing for digestion.

Chew Your Food Digestion starts in the mouth. Chew your food well to mix it with saliva and aid digestion.

Digestive Aids Include pineapple with meals for bromelain, which helps break down animal proteins. Consider taking Betaine HCL before large meals to support stomach acid production.

Hot Tea with Meals If drinking liquids with a meal, opt for chamomile or peppermint tea or warm water. Cold water can solidify fats in the stomach and hinder digestion.

Mastic Gum Chewing mastic gum improves digestion, promotes saliva production, and supports oral and liver health. Chew it after meals to clear teeth of debris.

Regular Consumption of Sauerkraut/Kefir Probiotics like sauerkraut and kefir support gut health, essential for breaking down food and nutrient absorption. The gut microbiome also impacts brain health by producing neurotransmitters like acetylcholine, GABA, norepinephrine, serotonin, and dopamine 14.

Water Intake

Water is crucial for health. Aim for around a gallon of water spread throughout the day, adjusting for activity levels and climate. Start your day with two large glasses of warm filtered water with lemon juice and a pinch of sea salt to kick-start digestion and metabolism. Invest in a quality water filter and a large stainless steel water bottle to stay hydrated.

Water Quality Test Pay attention to the color of your urine. If it’s yellow or cloudy, you’re not drinking enough. If it’s clear, you’re likely hydrated.

Warm/Hot Water Drinking warm water promotes digestion and better general health. Cold water can hinder digestion when consumed with meals 15.

Final Thoughts

Transitioning to a whole foods diet can be overwhelming, but focusing on these simple principles can make the process easier. By centering your diet around maximizing your metabolism, you create a foundation that supports all aspects of your health. Embrace the tradition of eating real, unprocessed foods, and pay attention to how different foods affect your body. Remember, the journey to optimal health is as much about eliminating harmful foods as it is about incorporating beneficial ones. Enjoy the process of discovering new, nutritious foods and the benefits they bring to your health and well-being 16.

References