Basic Nutrition For Health

Basic Macronutrient recommendations

·       1g of protein per pound of bodyweight

·       50-150 grams of Carbohydrates a day suffice for general health

·       .3 -1.1 grams of fat per pound of bodyweight per day

Simple Tips

·       Limit refined sugar, alcohol, and highly processed foods.

·       Avoid vegetable oils, particularly fully hydrogenated ones such as those found in peanut butter.

·       Eat fermented foods such as sauerkraut once a week.

·       Eat foods with probiotics in them such as yogurt.

·       Eat wild caught fish at least once a week. Avoid eating large amounts of high trophic level fish such as Bluefin Tuna, Swordfish, and Mahi-Mahi, Rather, choose wild caught salmon and wild-caught cod.

·       Buy the highest quality foods that you can afford. Organic, grass-fed, cage free, raw, unprocessed, and/or local when possible.

·       Occasional fasting is a good practice for hunger control, autophagy (cleaning out damaged cells), and gut health.

·       Drink water and put electrolytes in it.

·       Shop around the edges of a grocery store. The healthier options are along the walls and upfront. 90% of food in the isles is just fancy combinations of sugar, vegetable oils, and marketing. You don’t need it.

·       If you know you shouldn’t eat it, do not buy it. If its in your house you will eventually eat it.

·       Supplements for health: Vitamin D, Creatine, Vitamin K2, Magnesium, Zinc, and/or a high quality multivitamin such as the Thorne Basic Nutrients

Healthy Carbohydrate sources

• Potatoes

• Carrots

• Sweet potatoes

• Berries

• Peppers

• Fruit

• Raw honey

• Mushrooms

• Rice

Healthy Protein sources

• Beef

• Bison

• Venison

• Chicken

• Eggs

• Pork

• Salmon

• Cod

• Turkey

• Duck

• Lamb

• Greek-Yogurt

• Dairy

• Bone Broth

• Protein Powder (Choose whole food options first)

Healthy Fat sources

• Butter (Real dairy butter, NOT MARGARINE)

• Raw nuts (not roasted)

• Coconut oil

• Animal fats

• Extra Virgin Olive Oil

• Avocado

• Avocado Oil

• Cacao

The amounts of these foods will be dictated by your personal goals. If you want a more personalized nutrition plan please contact me here.

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