Our pediatrician * above

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For me:
- everything in moderation
- Don't eat a lot of meat (1-3x month)
- Dairy maybe 2-3x/week
- Eat all the vegetables and fruit I want - meals are a big veg based meal like big bowl of soup/stew, huge salad in the summer, etc
- Eat some "junk" in moderation, every day. Like some peanut butter cups, or some ice cream, or doritos, or whatever. But eat them after I've had my veggie-based meal.
- Rarely drink (1-2 drinks a month)

I don't track any macros. I workout 6 days a week, usually.

How do you get in the necessary protein?

There is a cult of protein in American diet and fitness industry that has no basis in nutritional biochemistry. Most Americans consume far more protein than necessary for optimal health, certainly Americans are not protein deficient at all. But there is a whole agricultural industry built around selling us flesh based protein so it's hard to fight the propaganda with the news that you can get all you need from plants.

One would think that the logic would occur to us - if a gorilla (or hippo or elephant or giraffe, etc.) can be strong and health eating only plants, why can't a human?

I agree with you. When DD was younger our per said most American children get plenty of protein, it’s fiber they’re lacking. We don’t eat any red meat, and mostly eat vegetarian ( not totally though)

^^ thank you for that great detailed post. Not the op. Will try your breakfast.

Protect the liver means no to minimal alcohol, very low sweets (sugar damages the liver the exact same way as alcohol does), and reduce saturated fat intake because saturated fat drives insulin resistance and fatty liver.

Anonymous wrote:

Anonymous wrote:For me:
- everything in moderation
- Don't eat a lot of meat (1-3x month)
- Dairy maybe 2-3x/week
- Eat all the vegetables and fruit I want - meals are a big veg based meal like big bowl of soup/stew, huge salad in the summer, etc
- Eat some "junk" in moderation, every day. Like some peanut butter cups, or some ice cream, or doritos, or whatever. But eat them after I've had my veggie-based meal.
- Rarely drink (1-2 drinks a month)

I don't track any macros. I workout 6 days a week, usually.

How do you get in the necessary protein?

There is a cult of protein in American diet and fitness industry that has no basis in nutritional biochemistry. Most Americans consume far more protein than necessary for optimal health, certainly Americans are not protein deficient at all. But there is a whole agricultural industry built around selling us flesh based protein so it's hard to fight the propaganda with the news that you can get all you need from plants.

One would think that the logic would occur to us - if a gorilla (or hippo or elephant or giraffe, etc.) can be strong and health eating only plants, why can't a human?

Olive oil over butter

Lots of leafy greens

FIBER!! Most American diets are lacking and it’s a huge component of health

I've spent the last six months slowly transforming my diet. I was raised on bad foods - much of it processed, definitely the typical low fiber high fat American diet. After I left home I recreated most of the foods I'd eaten growing up but the busier my career got the more my diet relied on a lot of take out most of which was also low fiber high fat and high sodium to boot.

The last several years I got a lot of experience cooking - before I'd been a passable cook but I became much more skilled and began to really enjoy cooking. I'm grateful for those skills and that enjoyment because it's helped a lot with the transition to eating foods that are fairly new to me as I begin to eat more plant based. Growing up vegetables mostly came in a can or when fresh were cooked to the point they were entirely unappetizing - it's a whole new world for me to crave vegetables and fruit and for them to be the focus of my grocery shop and diet.

I recommend Dr. Robert Lustig's books, Dr. Will Bulsiewicz's book and online content on the fiber fueled diet, and especially if you podcast, check out The Exam Room with Chuck Carroll. It's the podcast of the Physician's Committee for Responsible Medicine and the content it medically accurate and has really motivated me to make these life changes. They push a plant based diet for optimal human health, but there isn't judgment or condemnation for listeners who continue to consume animal products. I still eat eggs, some dairy, and chicken - yesterday for Xmas I had some ham, it was lovely, but I definitely feel better the last few months that I no longer consume beef or pork and have cut way back on cheese and butter.

Every morning I consume:

12-24 oz blueberry green tea unsweetened
1/4 cup walnuts
1 slice (6 portions per 9" pie) homemade quiche made with store bought pre-rolled crust, 6 eggs, 3/4 cup cream, 3/4 cup shredded parmesan, 8oz chopped fresh spinach sauteed with 4oz julienned sundried tomatoes and minced fresh garlic. Quiche is flavored with either italian herb blend or herbs de provence and also plentiful chili flakes as I really love heat in my food and it is thought to help with BP.

Sometimes I also have a side of roasted veggies - red or sweet potatotes or brussel sprouts - with my quiche, but more often just the quiche and afterward a piece of fruit either small apple, banana or 2-3 little mandarin oranges.

This nuts and quiche and fruit breakfast works so well for my body - it's a great phytonutrient bomb with the right balance of fat, protein, carbs and especially fiber that it keeps me sated for hours. I usually have breakfast around 8 and don't think about food again until 2pm. Usually around that time I'll have a cup of raw broccoli and another serving of nuts - pistachios typically - or more fruit.

Dinners can be roasted vegetables in various combinations, rice bowl with roasted veggies, or my curry which I make 2x month. My curry is tomato based with onions, sweet peppers, garlic, dark garbanzo beans, kale or spinach and some chicken because I still love some saturated fat in curry (I also use some cream and butter, but not much compared to how I made it a year ago). When I make a batch of curry I make a batch of rice and keep it in the fridge for the week - it makes leftovers easier but it's also a great method because rice and potatoes and certain other starches (pasta) become much more resistant when cooked and then cooled before eating - whether you eat it cold like pasta salad or reheat it again for consumption.

Dr. Lustig's boom Metabolical discusses that the two rules for caring for your body are 1) feed the gut and 2) protect the liver. Feed the gut means design your diet around feeding the microbiome in your gut. There are billions of bacteria in there and they all like different food - Dr. Bulsiewicz, a gastroenterologist, suggests it's best practice to consume at least 30 different plant sources per week, and as many each day as you can. Plant sources include fruits and veggies and whole grains but also herbs and spices so you can get a variety easily. My quiche contains ten different plant food sources, for instance. Paired with the nuts and fruit or side veggie, I've already consumed 12+ sources at one meal.

I still struggle a little with occasional emotional urges for sweets and unhealthy savories, but the thing that astonished me was how within a few weeks of consuming the RDA+ of fiber every day, and a variety from whole foods, my gut microbiome rebalanced so nicely that beyond having beautiful BMs every morning, my food-obsessed brain has just quieted down almost entirely. I don't have cravings like I'd battled for years in peri/menopause. When I do have sweets or really fatty foods, I am quickly satisfied and usually feel icky after consumption because my gut just doesn't want that food. Sweets and fat destroy the good bugs and feed bad bugs that make you feel sick and tired all the time.

Vegetables, fruits, whole grains, legumes, nuts and seeds. Little meat or dairy, none at all if you can. Don't grab for substitutes - avoid ultra processed foods as much as possible. Our bodies are evolved for whole foods, close a possible to harvest condition.

This has been some of the hardest but also best work of my life. I wish I'd been born into a healthy eating family but I don't think many Americans really are, most of us are eating a diet that is really not good for our hearts and guts and other organs. It's nice to see there really is a movement of doctors trying to change healthcare by prevention through diet and other lifestyle modifications, but the forces against them are strong so it will take time to change our food and public health education systems. So much of our chronic disease is curable by using food as medicine but there is not a lot of profit in that except for broccoli farmers.

I eat meat, eggs and butter. Occasionally I will have a salad. I an very fit and feel amazing

Anonymous wrote:For me:
- everything in moderation
- Don't eat a lot of meat (1-3x month)
- Dairy maybe 2-3x/week
- Eat all the vegetables and fruit I want - meals are a big veg based meal like big bowl of soup/stew, huge salad in the summer, etc
- Eat some "junk" in moderation, every day. Like some peanut butter cups, or some ice cream, or doritos, or whatever. But eat them after I've had my veggie-based meal.
- Rarely drink (1-2 drinks a month)

I don't track any macros. I workout 6 days a week, usually.

How do you get in the necessary protein?

Per the above, mostly fruit and vegetables.
Fermented foods like kombucha, sauerkraut etc.

For me:
- everything in moderation
- Don't eat a lot of meat (1-3x month)
- Dairy maybe 2-3x/week
- Eat all the vegetables and fruit I want - meals are a big veg based meal like big bowl of soup/stew, huge salad in the summer, etc
- Eat some "junk" in moderation, every day. Like some peanut butter cups, or some ice cream, or doritos, or whatever. But eat them after I've had my veggie-based meal.
- Rarely drink (1-2 drinks a month)

I don't track any macros. I workout 6 days a week, usually.

I think so long as you continue to increase the percentage of plant based foods in your diet you’ll probably be on the right track (assuming you currently eat like most Americans).

I read at some point you should have 5-9 servings of fruits and veggies per day with not more than one of them from juice. I can’t quite get there but I try to keep adding more veneftabkes including a big bowl of greens 2-3 times per week, lentils and beans 2-3 times per week, etc.

I don’t believe in cutting out anything entirely but for me, I don’t have to work at it to include carbs in my diet.

2100 calories a day, 150g of protein, 3 servings of veg and 2 fruits per day. I'm very active and strength train.

I think people get hung up a perfect balance. Unless you are going for sub 15 or 10% body fat, I would take a more broad view. Just stick to monitoring overall calorie intake and related calorie deficit to meet your weight loss goals.

I find it easier and more filling to go meat protein heavy. 75-80% of calorie intake ends up being chicken.

Any healthy diet (and I mean “system of foods that sustains you regularly” not “OMG it’s almost new years give me the bestest diet ever,” I have to clarify before someone jumps down my throat) that makes you feel good. What are the foods you eat? The times? What’s the ratio of vegetables to protein to fats, if you track that, or what are your macros if you track that. If you’ve adapted your diet over the years, how has it changed? If you started from a place of unhealth, how did you make the changes? I think different people have different goals and thoughts about what they eat, so you shouldn’t feel compelled to answer all the questions, and if I’ve missed the kernel of what makes your diet work for you, answer that instead.

I need to “slow-verhaul” my diet for digestive purposes. I don’t care what you weigh, but I’m curious what your diet is if you’re a reasonably health person.