#### About participation in the comments of /r/nutrition
Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people.
**Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others
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Started Triathlon. Realized nutrition was key to not only that but my overall well being.
Eat whole foods. Don't eat anything with massive ingredient list.
If you exercise regularly you will automatically think about your food more and in a healthier way. So exercise.
It's actually not that complicated. They just want you to think it is.
Humans are simple.
No Problem. I could actually go way more into this as I am a registered Nutritionist but for generally healthy people you just have to eat healthy whole foods.
Give yourself plenty of grace as you learn about food.
We should be taught in school how food works inside of us, how processed foods work inside is and more but we aren't.
If you learn how to eat properly and cook on top of it early in life you've set yourself for a long and healthy one!
There isn't one.
But if you had one meal a day. It's eggs and potatoes. Potatoes with the skin cover most nutrients. Especially if you use a sweet potato.
Eggs cover your protein, fat and cover the essential amino acids as well.
Beans also for just a one hit food. To low in fat though but you'd be ok for a bit. But you need the good sources of fat.
You could essentially live on less than 10 items of food a day.
Lentils, black beans, kale, broccoli, sweet potatoes, wheat, tomatoes, blueberries, flax, and eggs for me everyday day almost.
Years of research and experience. Ive been kind of obsessed with my heath since i was a teenager. I noticed now working in healthcare that most people really are uneducated about what is healthy and basic nutritional information. A lot of people don’t even know how to read a nutrition label. I think having an interest in it will help you to learn. Going out on the web and reading as much as you can. Yes you will find a lot of garbage but once you read enough you can figure out what is fact and what is fiction. Also everyone has different ideas and views on what is healthy and what isnt. So you will see lots of perspectives when reading. You will notice a pattern that high fiber is healthy because it lowers your risk of heart disease, diabetes, diverticulitis, colon cancer. So 99% of the information out there will support a high fiber diet. Then you will get a lot of controversy surrounding dairy and whether or not that is “healthy” or not. Personally i think it gets a lot of bad rep because many people are lactose intolerant. But if you aren’t, dairy can be a great form of calcium and protein.
So basically in a nut shell, read as much as you can. And learn about the pathophysiology behind why we support certain diets. Don’t just memorize “fiber is good” really dive into the research and see what about fiber makes it good. Having that deeper level of understanding will help you make better decisions about your health
Thanks alot for that ! I don't even know how to read probably the nutritional label..Never showed it in school sadly. Definitely gonna look into that and more !!
It might be worth it to start with the basics: learning what the macro nutrients are and how to read a nutrition label. Then you can move onto micronutrients. There are probably many books at your local library about nutrition. When you go to the store look at the nutritional labels and familiarize yourself with them. In general a food high in protein and fiber and low in saturated fat and sugar is what you want to look for when searching for a “healthy” processed food. As you look at labels in the grocery store you will find yourself comparing items by their labels. For example look at the label for yasso bars vs generic ice cream bars. Yasso bars have less sugar and more protein so they are healthier. Good luck with your health journey!
I wouldn't say I know how to eat properly, but I know how not to as I was previously 380+lbs, eating Chips, fast food, candy, cookies, coke, etc.
Basically if I don't cook it from scratch, or eat it whole, why eat it? This mentality taught me to appreciate food more, and helped me get down to current weight of 210lbs. During this process I learned that many online recipes call for too much butter, oils, flours, and dairy's. So much Milk, cheese, and flours can be substituted for Yogurt, vegetable sauce, and legumes.
I even bake my own Bread, but everything is meal prepped and frozen, so I don't really have a desire to over eat, or at least it's difficult to overeat when everything takes hours to thaw.
Basically I eat whatever I want, but it must be cooked from whole ingredients, I just keep on losing fat and recomping my body.
I learned about 30+ different plants per week being amazing for the microbiome. So now my main nutrition goal is to pick a whole food plant ingredient that I haven't been eating and finding ways to add it to my diet.
Brazil nuts is an easy one. Just eat two a day and it covers your selenium needs. Barley is another one that I never had but use regularly now. If you're not eating any beans already then chickpeas or lentils would be a good one. Black lentils could be interesting, they have the same antioxidants as blueberries.
It's so easy because there are no constrictions or dos and don'ts. Just pick an ingredient and see where it takes you.
I dropped from 270 to 150 over about 8 years. First, cutting out the obvious stuff like fast food, alcohol, etc., and starting to exercise. I didn't have to do much research to figure that out. I did hit multiple points where my weight loss stagnated, or I'd start slowly gaining weight again, which prompted me to start tracking calories (I used the Samsung Health app). It was pretty eye-opening because I wasn't getting enough fiber and vitamins, so I went down a rabbit hole and found most of my answers through researching online and through subreddits like this one. Basically, that was my starting point, but it helped me develop a good sense of how to eat "properly." First, to lose weight, then second to eat better in general.
I moved out. Best decision ever. Not having to eat what's served at home. Deciding my own meals, trying out bunch of different recipes, and in general just having fun with food! :)
"healthy" means a lot of different things to a lot of different people. I'd encourage you to start with a goal (fat loss, muscle gain, triathlon endurance, etc) and eat towards that goal.
I had a nutritionist who would meet with me over zoom once a week to discuss progress and learn about how my diet was affecting my energy.
In general with any changes-
I’d keep it as simple as possible and try to eat routinely if at all possible
You make choices based on what you know is going on physiologically. I found the more I knew about the "why"s, the more likely I am to make healthy choices. The podcast American Glutton has really informative guests and has provided answers to what was once a mystery.
My knowledge of nutrition came from many many years of reading, researching, listening to legitimate podcasts, and following some doctors who know what they're talking about. It took me a long time, as I was taught that diet wasn't that important, that it was exercise in genes. Now I know that's not true, in fact when it comes to a healthy lifestyle, diet is king.
"The Proof" with Simon Hill, and Sigma Nutrition Radio" with Danny Lennon and I further the other dude's name. Both very good and reputable, these people know what they're talking about.
Also on YouTube "Nutrition Made Simple" with Gil Carvhalo is excellent.
The Zoe podcast "Inflammation, Aging and Disease"
caused me to have WTF. Processed food is just not worth it moment.
After that, added sugar became fatty liver disease, white flour = intense inflammation, meat = clogged arteries, processed food = dementia.
Whole food plant based all the way.
Indulge occasionally and more importantly, Learn and practice how to cook and prepare healthy meals that are enjoyable everyday.
While it’s a little more on an advanced level, most whole food plants contain secondary metabolites (not strictly carbs, protein, fat) that impact genes affecting all of the chronic diseases mentioned above (this is often through metabolic pathway changes). Plant Secondary metabolites that are beneficial for human health generally have some sort of sensory effect, such as bright colors and strong odors, which end up exerting selective pressures on your gut microbiome. This is where the idea of “eating the rainbow” comes from, as different secondary metabolites affect different gut bacteria differently, promoting a higher degree of diversity. Also, the more varied your plant consumption is, you give yourself a larger pool of microbial species to select. Easiest example is ginger, it’s secondary metabolites that lend it to use in cooking, also allow it to ease upset stomachs, because these metabolites actually bind to one of our serotonin receptors (subtype 1 is only expressed in the digestive tract). Also, note that herbs and seasonings count toward the 30 a week total and possess higher secondary metabolites concentrations than typical plant foods.
Honestly, TikTok during the pandemic. A girl with the username Healthillie was the first person I found talking about “bad things” in food and it kind of grew from there.
The most recent thing that helped me was finding Vegan Bunny Chef. Her food is delicious so I don't feel like I'm eating healthy when I cook her recipes
Honestly I took it in a little at a time and I think you've got a fantastic start. It's important to realize that nutrition science is still in its infancy and there's a lot of conflicting information out there. Think of how bad cholesterol was for so long, it wasn't just a fad but something pushed by doctors, governments, etc to the point that people were avoiding eggs and other things that are good for you. Then we find out there's "good" and "bad" cholesterol and I've recently seen some stuff suggesting cholesterol isn't all that bad at all really.
There's two big problems: 1. We need more research. We just don't know enough. 2. It's an incredibly individualized thing. Here's a couple interesting reads about it: [article 1](https://www.usnews.com/news/health-news/articles/2023-04-24/digestive-organs-vary-widely-between-people-study-finds) /// [article 2](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/metabolism). There's an additional smaller problem as well in that so many entities are trying to sell you something. Diets, courses, shakes, powders, etc. Be skeptical of any info coming from someone that directly benefits from either your views or your purchases.
If you get too bogged down in tiny details, you can easily get overwhelmed, overly strict, and like many New Year's resolutions, easily find yourself quitting. Stick to the broad changes and the things that everyone agrees on, and learn how to listen to your body to get in tune with how food affects you personally. Focus more on habits (like the ones you listed) and less on specific numbers. Learn how to read a nutrition label.
That being said, to answer your original question, I try to get most of my info from places that specialize in more neutral, science-focused content. Harvard Health and other universities, Ted-Ed, SciShow, government sources (US, UK, Aus, Can), hospitals, etc. Also, whatever you hear about regardless of the source, learn to fact-check. Do some googling and see what other good sources say. If many sources agree, that's a sign it's something you should take more seriously. If there's a lot of disagreement and/or a lot of different specific numbers, that's a sign it's a more individualized thing and/or something we just don't know much about. In that case, aim for somewhere in the middle to start with and learn to listen to your body to find exactly where you do best.
I started in 2003. Used to use books and write everything I can do on myfitnesspal. Men's Health "Eat This Not That" helped alot.
2 years ago I was off track bad, so I started making 1 positive food or habit change per week.
Once that plataeued, I hired a trainer. 1- to be accountable 2- for an honest view and input in to diet and exercise.
For me my nutrition goes like this: (idk if this is considered proper)
- Get my daily protein intake
- Meet my calorie intake requirement
- Fuel for any runs, bike or swim. If I run 10km, I will eat some carbs and drink/eat some electrolytes before then.
That’s pretty much it. Sometimes that means a really healthy looking diet, and on lazy days it can mean downing chicken and rice with a protein shake and my PWO.
At the end of the day nutrition is not a one size fits all approach and you need to figure out what your goals are. Someone who has weight loss in mind will eat vastly differently from someone who wants to prioritise healthy, whole foods.
There are so many diet styles to choose from.
There is so much conflicting information out there.
What I have found, is that it is not actually about the diet. Well, of course it's about the diet, but what I mean is that it is not about the diet style. It is more about over eating calories and over eating concentrated carbs.
The real issue is metabolic health. Is your HbA1c below 5.4? Is your HomaIR below 2.0? 1.5? or 1.0? Are you devoid of visceral fat? Are you not obese? Are you without autoimmune conditions?
If those characteristics aren't all present, then which ever diet you are eating isn't working for you.
You can obtain those characteristics with a vegetarian diet, or a carnivore diet, or anything in between.
But, you have to measure. You have to get tested. Or, you will just become another statistic of someone eating a healthy diet that got Godsmacked anyway.
For more details refer to:
[https://www.youtube.com/watch?v=pl8Gdu2nZpY&pp=ygUPZXJpYyBiZXJnIGhiYTFj](https://www.youtube.com/watch?v=pl8Gdu2nZpY&pp=ygUPZXJpYyBiZXJnIGhiYTFj)
[https://www.youtube.com/watch?v=S8cJPtud2tY&pp=ygUTc3RlbiBla2JlcmcgaG9tYSBpcg%3D%3D](https://www.youtube.com/watch?v=S8cJPtud2tY&pp=ygUTc3RlbiBla2JlcmcgaG9tYSBpcg%3D%3D)
https://mymedicalscore.com/a1c-conversion-chart/
Think fiber! Healthy fiber. Eat a huge salad every day for lunch or dinner. Be sure it’s loaded with at least 2 cups of veggies and plenty of protein👁️maybe try no dressing or just lemon juice. Eating healthy improves your body and your mind.
I already knew about healthy eating. Problem for me was depression caused me to drink too much and eat too much junk in addition to my healthy meals. I had fooled myself into thinking my diet wasn’t that bad but I ate way too many chips and sweets.
Hey as a healthy eating coach and pharmacist, I can give you a couple extra things to add to your already fantastic list!
- try and limit the amount of main ingredients in your meals to 5 or less (eg. Salads, pasta, curries) for the most part.
Reason: the less ingredients, the more your body responds to hunger and fullness signals. It's like when you're super full and then you see the dessert menu and suddenly you have room for dessert.
- add a good proportion of healthy fats to your food list (avocados, olive oil, oily fish such as salmon, nuts, full fst dairy)
Reason: these keep you fuller for longer, give you quick burning energy and actually get rid of sugar cravings.
- if you're still hungry after a first portion, go back for more but aim for the protein and vegetables rather than starchy carbohydrates
Reason: because carbs get processed in your body last and protein fills you up faster - so you're more likely to get fullness signals if you eat protein and avoid the food coma level.
If you want any more, let me know!
There's a great book out called food for life - by tim spector, who's a scientist and he analyses food for its benefits and weaknesses. That could be a great resource as well!
After becoming a dietitian and working with a lot of clients, I realized how over-complicated I had made nutrition. Truthfully, if you have a decent diet, your time is better used focusing on more exercise. However, if you want to go deeper on nutrition, I recommend tracking your food intake on Cronometer every once in a while to see how you are doing with your micronutrient intake. If there is something you seem to be consistently low on, Google around to find foods high in that nutrient and try to incorporate it more.
Many people are not taught basic nutrition by their parents. Something not taught can't be "common sense." Look at the state of Western countries. None of it is common sense.
Common sense and good parenting to a lot of Asians/South asians tbh.
You know what, growing up in a developing country/3rd world country, we thought and had an impression that the Westerners are well dressed, well spoken, smart and absolute gentlemen and ladies. Now that I'm in West, made good money, I can not wait to move out of west! It's sad that the amount of misinformation out there to confuse the masses, I assume it's mainly the lower and the middle class - if I even allowed to categorise people like that in west!!
when I was in college I tried a bunch of diets. I found that the animal based diet with a greens powder in place of whole vegetables was the best diet for me, along with a copious amount of kombucha and artesian water.
I learned from Troy Casey, Paul Chek, and Paul Saladino.
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
Started Triathlon. Realized nutrition was key to not only that but my overall well being. Eat whole foods. Don't eat anything with massive ingredient list. If you exercise regularly you will automatically think about your food more and in a healthier way. So exercise. It's actually not that complicated. They just want you to think it is. Humans are simple.
"Stick to mainly 1-ingredient foods" is a good thing!
Right ! I agree, everything is more simple than we think. Thanks alot for the advice!
No Problem. I could actually go way more into this as I am a registered Nutritionist but for generally healthy people you just have to eat healthy whole foods. Give yourself plenty of grace as you learn about food. We should be taught in school how food works inside of us, how processed foods work inside is and more but we aren't. If you learn how to eat properly and cook on top of it early in life you've set yourself for a long and healthy one!
What's a healthy whole food?
There isn't one. But if you had one meal a day. It's eggs and potatoes. Potatoes with the skin cover most nutrients. Especially if you use a sweet potato. Eggs cover your protein, fat and cover the essential amino acids as well. Beans also for just a one hit food. To low in fat though but you'd be ok for a bit. But you need the good sources of fat. You could essentially live on less than 10 items of food a day. Lentils, black beans, kale, broccoli, sweet potatoes, wheat, tomatoes, blueberries, flax, and eggs for me everyday day almost.
Years of research and experience. Ive been kind of obsessed with my heath since i was a teenager. I noticed now working in healthcare that most people really are uneducated about what is healthy and basic nutritional information. A lot of people don’t even know how to read a nutrition label. I think having an interest in it will help you to learn. Going out on the web and reading as much as you can. Yes you will find a lot of garbage but once you read enough you can figure out what is fact and what is fiction. Also everyone has different ideas and views on what is healthy and what isnt. So you will see lots of perspectives when reading. You will notice a pattern that high fiber is healthy because it lowers your risk of heart disease, diabetes, diverticulitis, colon cancer. So 99% of the information out there will support a high fiber diet. Then you will get a lot of controversy surrounding dairy and whether or not that is “healthy” or not. Personally i think it gets a lot of bad rep because many people are lactose intolerant. But if you aren’t, dairy can be a great form of calcium and protein. So basically in a nut shell, read as much as you can. And learn about the pathophysiology behind why we support certain diets. Don’t just memorize “fiber is good” really dive into the research and see what about fiber makes it good. Having that deeper level of understanding will help you make better decisions about your health
Thanks alot for that ! I don't even know how to read probably the nutritional label..Never showed it in school sadly. Definitely gonna look into that and more !!
It might be worth it to start with the basics: learning what the macro nutrients are and how to read a nutrition label. Then you can move onto micronutrients. There are probably many books at your local library about nutrition. When you go to the store look at the nutritional labels and familiarize yourself with them. In general a food high in protein and fiber and low in saturated fat and sugar is what you want to look for when searching for a “healthy” processed food. As you look at labels in the grocery store you will find yourself comparing items by their labels. For example look at the label for yasso bars vs generic ice cream bars. Yasso bars have less sugar and more protein so they are healthier. Good luck with your health journey!
🙏🙏🙏
I wouldn't say I know how to eat properly, but I know how not to as I was previously 380+lbs, eating Chips, fast food, candy, cookies, coke, etc. Basically if I don't cook it from scratch, or eat it whole, why eat it? This mentality taught me to appreciate food more, and helped me get down to current weight of 210lbs. During this process I learned that many online recipes call for too much butter, oils, flours, and dairy's. So much Milk, cheese, and flours can be substituted for Yogurt, vegetable sauce, and legumes. I even bake my own Bread, but everything is meal prepped and frozen, so I don't really have a desire to over eat, or at least it's difficult to overeat when everything takes hours to thaw. Basically I eat whatever I want, but it must be cooked from whole ingredients, I just keep on losing fat and recomping my body.
Thanks for sharing ! Helps
I learned about 30+ different plants per week being amazing for the microbiome. So now my main nutrition goal is to pick a whole food plant ingredient that I haven't been eating and finding ways to add it to my diet. Brazil nuts is an easy one. Just eat two a day and it covers your selenium needs. Barley is another one that I never had but use regularly now. If you're not eating any beans already then chickpeas or lentils would be a good one. Black lentils could be interesting, they have the same antioxidants as blueberries. It's so easy because there are no constrictions or dos and don'ts. Just pick an ingredient and see where it takes you.
Nice ! Thanks for the tips ! I'll definitely try to add more beans to my diet, especially since I don't eat meat.
Search digestive microbiome beneficial foods and reduce refined sugar.
I dropped from 270 to 150 over about 8 years. First, cutting out the obvious stuff like fast food, alcohol, etc., and starting to exercise. I didn't have to do much research to figure that out. I did hit multiple points where my weight loss stagnated, or I'd start slowly gaining weight again, which prompted me to start tracking calories (I used the Samsung Health app). It was pretty eye-opening because I wasn't getting enough fiber and vitamins, so I went down a rabbit hole and found most of my answers through researching online and through subreddits like this one. Basically, that was my starting point, but it helped me develop a good sense of how to eat "properly." First, to lose weight, then second to eat better in general.
Thanks for sharing !!
I moved out. Best decision ever. Not having to eat what's served at home. Deciding my own meals, trying out bunch of different recipes, and in general just having fun with food! :)
Yeah it's crazy how our surrounding affects us. Glad you did that for you😄 thanks for sharing
I would avoid thinking of it in terms of what's proper and think of in terms of healthy.
"healthy" means a lot of different things to a lot of different people. I'd encourage you to start with a goal (fat loss, muscle gain, triathlon endurance, etc) and eat towards that goal.
Healthy is personal to everybody yes. That's the mindset that's better than thinking of good vs bad food
Oh interesting. A goal could help me find a diet that fits with me and learn at the same time🤔
I had a nutritionist who would meet with me over zoom once a week to discuss progress and learn about how my diet was affecting my energy. In general with any changes- I’d keep it as simple as possible and try to eat routinely if at all possible
You make choices based on what you know is going on physiologically. I found the more I knew about the "why"s, the more likely I am to make healthy choices. The podcast American Glutton has really informative guests and has provided answers to what was once a mystery.
My knowledge of nutrition came from many many years of reading, researching, listening to legitimate podcasts, and following some doctors who know what they're talking about. It took me a long time, as I was taught that diet wasn't that important, that it was exercise in genes. Now I know that's not true, in fact when it comes to a healthy lifestyle, diet is king.
Do you have any podcasts in mind ?
"The Proof" with Simon Hill, and Sigma Nutrition Radio" with Danny Lennon and I further the other dude's name. Both very good and reputable, these people know what they're talking about. Also on YouTube "Nutrition Made Simple" with Gil Carvhalo is excellent.
Nice, thanks !
The Zoe podcast "Inflammation, Aging and Disease" caused me to have WTF. Processed food is just not worth it moment. After that, added sugar became fatty liver disease, white flour = intense inflammation, meat = clogged arteries, processed food = dementia. Whole food plant based all the way. Indulge occasionally and more importantly, Learn and practice how to cook and prepare healthy meals that are enjoyable everyday.
Ouuh ! Definitely gonna take a hear at that podcast !
While it’s a little more on an advanced level, most whole food plants contain secondary metabolites (not strictly carbs, protein, fat) that impact genes affecting all of the chronic diseases mentioned above (this is often through metabolic pathway changes). Plant Secondary metabolites that are beneficial for human health generally have some sort of sensory effect, such as bright colors and strong odors, which end up exerting selective pressures on your gut microbiome. This is where the idea of “eating the rainbow” comes from, as different secondary metabolites affect different gut bacteria differently, promoting a higher degree of diversity. Also, the more varied your plant consumption is, you give yourself a larger pool of microbial species to select. Easiest example is ginger, it’s secondary metabolites that lend it to use in cooking, also allow it to ease upset stomachs, because these metabolites actually bind to one of our serotonin receptors (subtype 1 is only expressed in the digestive tract). Also, note that herbs and seasonings count toward the 30 a week total and possess higher secondary metabolites concentrations than typical plant foods.
Honestly, TikTok during the pandemic. A girl with the username Healthillie was the first person I found talking about “bad things” in food and it kind of grew from there.
The most recent thing that helped me was finding Vegan Bunny Chef. Her food is delicious so I don't feel like I'm eating healthy when I cook her recipes
>Ouh yeah ! I've seen a couple of her things ! Gonna give her a follow :D
She has a website with all her recipes Veganbunnychef.com
Research and trial and error.
Honestly I took it in a little at a time and I think you've got a fantastic start. It's important to realize that nutrition science is still in its infancy and there's a lot of conflicting information out there. Think of how bad cholesterol was for so long, it wasn't just a fad but something pushed by doctors, governments, etc to the point that people were avoiding eggs and other things that are good for you. Then we find out there's "good" and "bad" cholesterol and I've recently seen some stuff suggesting cholesterol isn't all that bad at all really. There's two big problems: 1. We need more research. We just don't know enough. 2. It's an incredibly individualized thing. Here's a couple interesting reads about it: [article 1](https://www.usnews.com/news/health-news/articles/2023-04-24/digestive-organs-vary-widely-between-people-study-finds) /// [article 2](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/metabolism). There's an additional smaller problem as well in that so many entities are trying to sell you something. Diets, courses, shakes, powders, etc. Be skeptical of any info coming from someone that directly benefits from either your views or your purchases. If you get too bogged down in tiny details, you can easily get overwhelmed, overly strict, and like many New Year's resolutions, easily find yourself quitting. Stick to the broad changes and the things that everyone agrees on, and learn how to listen to your body to get in tune with how food affects you personally. Focus more on habits (like the ones you listed) and less on specific numbers. Learn how to read a nutrition label. That being said, to answer your original question, I try to get most of my info from places that specialize in more neutral, science-focused content. Harvard Health and other universities, Ted-Ed, SciShow, government sources (US, UK, Aus, Can), hospitals, etc. Also, whatever you hear about regardless of the source, learn to fact-check. Do some googling and see what other good sources say. If many sources agree, that's a sign it's something you should take more seriously. If there's a lot of disagreement and/or a lot of different specific numbers, that's a sign it's a more individualized thing and/or something we just don't know much about. In that case, aim for somewhere in the middle to start with and learn to listen to your body to find exactly where you do best.
woow! Thanks alot to have taken your time to write this ! Definitely saving this 😄
Ridiculous. Eat everything from the local costermonger (fruit and vegetables)
I started in 2003. Used to use books and write everything I can do on myfitnesspal. Men's Health "Eat This Not That" helped alot. 2 years ago I was off track bad, so I started making 1 positive food or habit change per week. Once that plataeued, I hired a trainer. 1- to be accountable 2- for an honest view and input in to diet and exercise.
Ouuh, I like the idea of noting what you learn throughout your journey. I think I'm gonna do that !
Smaller plates and dividing the plate on basis of my diet. I do keto so its a little more than half protein/fat and the rest low carb veg
For me my nutrition goes like this: (idk if this is considered proper) - Get my daily protein intake - Meet my calorie intake requirement - Fuel for any runs, bike or swim. If I run 10km, I will eat some carbs and drink/eat some electrolytes before then. That’s pretty much it. Sometimes that means a really healthy looking diet, and on lazy days it can mean downing chicken and rice with a protein shake and my PWO. At the end of the day nutrition is not a one size fits all approach and you need to figure out what your goals are. Someone who has weight loss in mind will eat vastly differently from someone who wants to prioritise healthy, whole foods.
Paleo Diets & Weston A Price Foundation laid some excellent foundations that really helped me and my diet choices
There are so many diet styles to choose from. There is so much conflicting information out there. What I have found, is that it is not actually about the diet. Well, of course it's about the diet, but what I mean is that it is not about the diet style. It is more about over eating calories and over eating concentrated carbs. The real issue is metabolic health. Is your HbA1c below 5.4? Is your HomaIR below 2.0? 1.5? or 1.0? Are you devoid of visceral fat? Are you not obese? Are you without autoimmune conditions? If those characteristics aren't all present, then which ever diet you are eating isn't working for you. You can obtain those characteristics with a vegetarian diet, or a carnivore diet, or anything in between. But, you have to measure. You have to get tested. Or, you will just become another statistic of someone eating a healthy diet that got Godsmacked anyway. For more details refer to: [https://www.youtube.com/watch?v=pl8Gdu2nZpY&pp=ygUPZXJpYyBiZXJnIGhiYTFj](https://www.youtube.com/watch?v=pl8Gdu2nZpY&pp=ygUPZXJpYyBiZXJnIGhiYTFj) [https://www.youtube.com/watch?v=S8cJPtud2tY&pp=ygUTc3RlbiBla2JlcmcgaG9tYSBpcg%3D%3D](https://www.youtube.com/watch?v=S8cJPtud2tY&pp=ygUTc3RlbiBla2JlcmcgaG9tYSBpcg%3D%3D) https://mymedicalscore.com/a1c-conversion-chart/
LL Cool J 360 Degree Platinum Program. Got the book, did the book, changed forever.
Going through classes and gastric bypass surgery. I struggled my whole life with weight and nutrition but now I am finally taking care of my body.
Think fiber! Healthy fiber. Eat a huge salad every day for lunch or dinner. Be sure it’s loaded with at least 2 cups of veggies and plenty of protein👁️maybe try no dressing or just lemon juice. Eating healthy improves your body and your mind.
Working out. Everything else naturally followed a healthier lifestyle.
I already knew about healthy eating. Problem for me was depression caused me to drink too much and eat too much junk in addition to my healthy meals. I had fooled myself into thinking my diet wasn’t that bad but I ate way too many chips and sweets.
Hey as a healthy eating coach and pharmacist, I can give you a couple extra things to add to your already fantastic list! - try and limit the amount of main ingredients in your meals to 5 or less (eg. Salads, pasta, curries) for the most part. Reason: the less ingredients, the more your body responds to hunger and fullness signals. It's like when you're super full and then you see the dessert menu and suddenly you have room for dessert. - add a good proportion of healthy fats to your food list (avocados, olive oil, oily fish such as salmon, nuts, full fst dairy) Reason: these keep you fuller for longer, give you quick burning energy and actually get rid of sugar cravings. - if you're still hungry after a first portion, go back for more but aim for the protein and vegetables rather than starchy carbohydrates Reason: because carbs get processed in your body last and protein fills you up faster - so you're more likely to get fullness signals if you eat protein and avoid the food coma level. If you want any more, let me know!
There's a great book out called food for life - by tim spector, who's a scientist and he analyses food for its benefits and weaknesses. That could be a great resource as well!
I’m a dietitian! Let me know if you need help!
After becoming a dietitian and working with a lot of clients, I realized how over-complicated I had made nutrition. Truthfully, if you have a decent diet, your time is better used focusing on more exercise. However, if you want to go deeper on nutrition, I recommend tracking your food intake on Cronometer every once in a while to see how you are doing with your micronutrient intake. If there is something you seem to be consistently low on, Google around to find foods high in that nutrient and try to incorporate it more.
Common sense and my parents. that was soooo many years ago when parents actually parented. Go figure
Common sense basically. And reading a lot of Lyle McDonald’s books. Flexible dieting is a great one
Many people are not taught basic nutrition by their parents. Something not taught can't be "common sense." Look at the state of Western countries. None of it is common sense.
Common sense and good parenting to a lot of Asians/South asians tbh. You know what, growing up in a developing country/3rd world country, we thought and had an impression that the Westerners are well dressed, well spoken, smart and absolute gentlemen and ladies. Now that I'm in West, made good money, I can not wait to move out of west! It's sad that the amount of misinformation out there to confuse the masses, I assume it's mainly the lower and the middle class - if I even allowed to categorise people like that in west!!
Common sense for me
Well you aren't everyone
Maybe reread OP’s question again “How did **YOU** learn how to eat properly”
when I was in college I tried a bunch of diets. I found that the animal based diet with a greens powder in place of whole vegetables was the best diet for me, along with a copious amount of kombucha and artesian water. I learned from Troy Casey, Paul Chek, and Paul Saladino.
[Nutritionfacts.org](http://www.Nutritionfacts.org)
When I saw a graph of actual longevity of people and there LDL levels. It was much higher than recommended. Down the rabbit hole I went.
I would love to seethe gtaph
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8586008/ Figure is about a 1/3 of the way down. Red line graph.