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Best Tips for Healthy Eating

 
pollinator
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I’ve been trying to eat healthy for over 30 years now…

But there is so much information out there about the “right” and healthy diet - what to eat and what not to eat, and a lot of it is incorrect, contradicting, or relevant to certain people but not to others…

So… my question to you is…
From your experience, what would be your top 3 healthy eating recommendations…?

My top recommendations are in the first comment…

 
N. Neta
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I am gonna start…

My top 3 recommendations for healthy eating:
1. No sugar
2. No processed food
3. Intermittent fasting (we eat breakfast and lunch within a 6 hour window, and fast for 18 hours until next breakfast).

I’m not claiming that this will work for anyone else… but these are best for my wife and I (we’re very different body types, compositions, appetite, and age…)

Looking forward to read your experiences…
 
N. Neta
pollinator
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I would love to read your tips/recommendations/advice for what to eat, what not to eat, when to eat, how to eat (chewing well, for example)…
Thank you so much…
 
master steward
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my question to you is…
From your experience, what would be your top 3 healthy eating recommendations…?



!. Meat
2. Cheese
3. Eggs

My tip would be to go through the cabinets and fridge and throw away all the stuff that is deemed to not be healthy.
 
Posts: 5
Location: United State
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In my opinion, if you want to maintain your health, you need to.....
Fish
Meat
Eggs
These must be eaten.
 
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as a  general rule..

if an ingredient has an abundance of Xs, Zs or numbers in it.. or if you have trouble pronouncing it ...  try your best to avoid ingesting it  

 
master pollinator
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My top tip - Eat 30 different fruit and veg a week. Practicing permaculturists know that variety is key, steer clear of mono-crops, fill your fruit forest with lots of different species. Same goes for you gut biome. There’s a direct link between low number of species in your gut and many western diseases - obesity, inflammation, diabetes, etc. Our gut biome likes variety, instead we feed it the same food week in week out, often with preservatives, trace amounts of pesticides and antibiotics, and we end up with fewer species in our gut and declining health.

https://en.wikipedia.org/wiki/Tim_Spector" target="_blank" rel="nofollow">Tim Spector and highly respected epidemiologist has conducted long term twin studies. He investigate the world of diets after a stroke. He wanted to know how to loose weight. He used his research and team and made some interesting discoveries. He looked into the gut biome of identical twins and found that a healthier and lighter twin was eating 30 or more different fruit and veg than their heavier and less healthy sibling who was on average 10kg heavier. You can hear what he has to say here



30 might sound hard, but it’s not. I get creative with nuts and seeds, frozen berries and mixing up recipes. Yesterday I had porridge with blueberries, walnuts and sunflower seeds, this morning I had a smoothie with banana, pumpkin seeds, almonds and frozen raspberries. That’s 8 in two meals.

It’s easy to swap out a staple veg in a recipe especially soups and stews. I tend to shop every other day, so I just keep a record of the fruit I’ve eaten and pick somethings I haven’t had that week. My favourite food recipe website makes it easy when I’m lacking creativity or inspiration - www.dishingupthedirt.com
 
Posts: 5
Location: Edmundston, New Brunswick, CANADA
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I was excited to see this thread! I'm a licensed nutritionist with a clinical practice for about 10 yrs now. Reading the replies here it looks like permies all know a good amount about nutrition because these are all things I regularly recommend!

If anyone is interested I write a weekly nutrition column free of charge for local papers who don't have big pockets to help regular folk who may not otherwise have access to preventative healthcare. It's called Ask The Nutritionist. I answer reader questions about nutrition. Currently it's only published in a few papers in Canada but I'm looking to expand its reach if anyone can recommend papers or publications. My aim is to keep it free. Okay, my top 3 food related health recommendations are:

Real food can be picked or dug up or fished or hunted. It does not come from a factory in a box or package.
Food is only as good as the soil its grown in or the quality of the environment in which its raised (when talking about animals). Sick soil, bad feed, commercial feedlots make sick food. Sick food makes sick people.
Humans are omnivores. For optimal health that should include nose to tail animal matter from a variety of properly raised animals or seafood and a variety of plants and fruits in their natural state, raw or cooked.

Namaste!
 
Michelle De Long
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Location: Edmundston, New Brunswick, CANADA
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I see my grammar mistakes in that response. It's not its. Sorry!
 
Edward Norton
master pollinator
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Michelle De Long wrote:I see my grammar mistakes in that response. It's not its. Sorry!



No worries Michelle - I didn't notice but then my brain skips over my own mistakes. You can always hit the little three dots at the top right of a post and then there's an edit option. However, you can't delete a post so you can't edit your original and then delete your second post. So just leave things as they are.

Good tips, especially the nose to tail - I'm making pate this weekend with lots of organ meat.
 
gardener
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I would recommend https://nutritionfacts.org/ which is a non-profit site run by active and retired doctors who review the mountains of nutrition research out there looking for quality science on what works. All their info is free and there are no ads or financial conflicts of interest.

Overall the message I see there is that a "whole food, plant-based" diet has the most benefits and least downsides relative to the rest. They have a "daily dozen" dietary checklist to aim for, and there's a free app with no ads called DailyDozen if you want to track it. He has also published the 'How Not to Die' and 'How Not to Diet' books, proceeds going to charity, both of which I thought were good. The latter is a cookbook.

I'm subscribed to his Youtube channel ( https://www.youtube.com/c/NutritionfactsOrgMD ), as well as the Whole Food Plant Based Cooking Show: https://www.youtube.com/c/TheWholeFoodPlantBasedCookingShow and she also has a cookbook that has a lot of good recipes, which have no sugar or oils added. All her recipes are on Youtube for free as well.

 
Ethelyn Dietrich
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Location: United State
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James MacKenzie wrote:as a  general rule..

if an ingredient has an abundance of Xs, Zs or numbers in it.. or if you have trouble pronouncing it ...  try your best to avoid ingesting it  

Sir, Xs, Zs, It would be helpful for us to have a detailed discussion of this.
 
Posts: 84
Location: South Carolina
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On top of the "what to eat" advice already given, I'll add:
1. Eat when calm
2. Enjoy good company.
3. Stop eating before you're stuffed

There have been studies that show close relationships, family ties, community, etc. are extremely beneficial for heart health (and health in general) even if nutrition is subpar. Eating when rushed, angry, or stressed impedes digestion. And frequently overeating places a heavy burden on digestive organs.
 
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