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I've done more research/reading/data collecting on this topic than all of these answerers combined,and that's not to undermine their answers, but to let you know I'm not screwing around with this answer.
As it turns out, the healthiest things you can eat are the same type of foods that humans have been eating for millions of years. You can call it the caveman diet, the paleolithic diet, the hunter-gatherer diet, a fad diet, or whatever, but it's the oldest diet in human history, which means it is the diet that our bodies have had the longest to adapt to. Basically free range meats, seafood, fruits vegetables, tubers. Most anthropologists will tell you that ancient humans would kill the largest animals they could find and eat their organs and fatty tissues first. Why? Because it's the densest in calories and nutrition. This isn't just my opinion either, there is a lot of books and research devoted to the subject of paleolithic nutrition.
I'm often asked: "So you're telling me that an ancient human wouldn't eat bread?" Well, yes he would if he could have, but he never had access to it. That's the whole point, our DNA is exactly the same as our ancient meat and fruit eating ancestors, but our diet is not.
The point is, emulate our ancient ancestors diet as closely as possible, and watch your health and strength attain a level that is as vigorous as nature intended. This is your birthright. If you want a more definitive list of things to eat, just let me know. There is also a lot more links I can point you to if you want to see more data to support these ideas.
Also, I forgot to mention Weston A Price's Nutrition and Physical degeneration. Any attempt at a healthy diet will have to take that book seriously. Among the healthiest primitive people's that Price studied were the fishers and hunters. Exactly what you'd expect if a Paleolithic type diet was optimal for human health. Aside from that, the grain consuming people's that price studied did not suffer from any diseases of civilization. Although it is important to note that they did suffer a significant amount of dental carries than their hunter-gatherer counterparts.
I'd also like to note that I am not advocating the Atkins diet in any way, shape, or form. Don't know why everyone always confuses that with a Paleolithic diet.
I would love to see some genuine empiricism about paleolithic nutrition, if only to stifle skeptics. As it is now though, there is hardly even any low-carb tests being done, I don't think anyone with a lot of money cares enough about the original human diet to fund such research.
There are these though...
link
Compares paleolithic diet to Mediterranean-like diet.
link
physiologic improvements from consuming a paleolithic diet
link
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Cutting Carbs is More Effective than Low-Fat Diet
Basically, do not eat anything that has foreign ingredients in it. If you can't pronounce it, don't eat it. If it was manufactured in a lab, don't eat it.
lots of water is GOOD but fats on the other hand.. I've noticed people saying you need more fats, that they're good for you but you have to remember there's more then one type of fat. humans have evolved to eat certain foods and the fast food industry hasn't been around that long when you think about it in evolutionary terms. processed foods are bad news, the fats in them are not the same as the fats you would get in say walnuts, (yes there is fat in walnuts). so try to stick to natural fats, and a good rule of thumb is try not to eat stuff your ancestors wouldn't eat. don't be to stressed by your diet, that will only make things worse and do NOT be a calorie counter k? just eat food as fresh as you can.
one more thing, western culture is real pushy to have meats as the bulk of every meal these days, particularly dinner. we have evolved to better suit a fruit/veg/lentil/grain/nut diet with occasional meat, rather than the other way around so keep that in mind! and what's the point in having a massive dinner when your not going to do anything with all the energy it gives you? I mean unless you run marathons in your sleep or something.. XD
big brekky, little dinner.
Carbs are only bad when in excess and not being burned properly. If your body is taking in more carbs than it can burn, then the excess is turned to fat, which is where the problem is.
You really have nothing to worry about since you work out on a regular basis. You may want to up the fat intake just a little, but do it with good fats like avocados, nuts, certain oils and fish (omega3 ftw).
Also, drinking a lot of water is good for you and helps keep everything working and balanced.
You're doing great, chica. Keep it up. :)
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9Opinion
Coming from a bodybuilder/personal trainer/ know my nutrition lol.
That diet is not TERRIBLE... it all depends on the kind of carbs you are eating. If you are eating whole wheat carbs and you are exercising alot, then its fine.
What also depends on the diet is what your goals are? Are you trying to lose weight? gain a bit of muscle/strength? If you are trying to lose weight I recommend a high protein diet is very effective. Eating more protein and lowering the carbs and increasing cardio will help you lose weight significantly.
Like I said it depends on your goals. If you want help with an ideal diet let me know, and I can help you out.
Yes, especially if you're American (and that is rude - it's fact. You guys eat tons of High Fructose Corn Syrup, which is remarkably good at causing Cushingnoid obesity (central obesity with muscle wasting) and diabetes)
If you work out, you should be eating 50-75 grams of protein a day, enough fat to give you about 25% of your day's calories, and limit your carbs to 'slow-burners' (fruit, new potatoes, oats, brown rice, wholegrain bread and pasta)
Don't get me wrong, it's fine to have refined sugars and carbs, but just in moderation.
You want to have high fibrous carbs with a low GI such as oatmeal, quinoa, whole grain rice, ect.
If you're physically active and looking to cut fat you have to portion out your calories and pay attention to where they come from.
As a guideline, multiply your total body weight by 12. This will typically yield a caloric deficit around 20%. For example, if you weigh 180 lbs, you multiply 180x12 to get 2160 total calories (that's how many calories I consume a day).
Athletes typically have these calories broken up into 40% low GI carbs, 40% protien, and 20% GOOD fats (i.e. - flax seed and fish).
Mix up the percentages to fit your activities for the day (for example, eating less carbs on rest days)
Having a low amount of fat in your diet is bad. Your body needs fat because it keeps your organs healthy. If you don't eat good fatty foods, like fish or peanuts, then you are much more likely to have organ problems when you get older, like hardening of your organs, which can kill you.
A bad diet can be many things. Are you worried about getting diseases, lacking nutrition or just worried about getting fat?
I'm guessing wild that it's the fat you are worried about. Well, eat too much and you get fat. Eat too much fat and you get fat. Eat too much carbs AND fat and you get enormous. Eat no carbs or fat and you won't get any enrgy.
Carbs, trans-fat, sat-fat, poly-fat is it just me or that all too complex!? All you need to know is acid and alkaline foods and you won't need to keep track of what your eating nor all that crazy jargon.
You can learn more about acid/alkaline foods on the net,
I play football, and had to lift 3 times a week over the summer. You definitely want a high protein diet to build muscle, carbs are more important for running or endurance work. If you can stomach them, a few eggs worth of egg whites for breakfast will basically fill a protein quota for the day.
as long as you have different sources of nutrients as well including vitamins, essential fatty acids (EFAs) and a bit more protein, you're good to go. I have a balance between protein and carbs. I find I eat less if I have my protein because they are generally more filling. carbohydrates are a good energy source however they are metabolized/ used up faster than other sources of energy.
your diet is very much like the Mediterranean diet (look it up), low meat and high carbs (bread, pasta, rice etc.)... and apparently it is the healthiest diet in the world :P
It's only bad to eat carbs if you don't work out. If you do work out, your body will get rid of those carbs. Carbs are the first thing to get used up while you're working out.
Be sure to read ingredients for whatever you buy, if it contains high fructose corn syrup stay away!
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