Top 12 Best Nutrition Practices

April 1st, 2011
  • Eat a plant-based, predominantly vegetarian diet.
  • Reduce fat intake to 15-20% of total calories. Choose health-promoting fats (essential fatty acids) such as olive, flax and coconut oil.  Avoid saturated and hydrogenated (trans-) fats.
  • Eat adequate protein (0.8 g/kg body weight daily) from lean sources, including wild fish from cold, deep-water, organic poultry and eggs, legumes, low-fat fermented dairy products, nuts and seeds. Emphasize the plant-based protein sources and fish.
  • Eat adequate vegetables, fruits and whole grains. These foods contain invaluable micronutrients, phytochemicals, antioxidants and fiber. Minimum daily fiber intake should be 30 grams.
  • Eliminate or reduce the intake of refined sugar and refined carbohydrates, processed foods, alcohol and caffeine.
  • Reduce exposure to pesticides and herbicides. Buy organic whenever possible. Fresh food is always preferable to frozen food and frozen food is always preferable to canned food.
  • Eliminate the intake of artificial food additives, colors and preservatives.
  • Keep salt intake low and potassium intake high.
  • Drink adequate water—generally 64 ounces daily.
  • Identify and eliminate food allergies, intolerances and sensitivities.
  • Modify your dietary choices as needed to meet your personal dietary needs (as they relate to your medical condition, etc.). Consult your physician/clinician for information and guidance.
  • Determine caloric needs to achieve or maintain ideal body weight.
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