Eating for Optimal Health – 5 Basic Nutrition Guidelines
There are a lot of health and fads popping up all the time. But the truth is, good health will only ever be the result of 3 things. Nutrition, exercise, and meditation. This page is about eating for optimal health with 5 basic nutrition guidelines. Survival Fitness Plan nutrition to be exact. It is not a “fad diet”. It is a lifestyle of healthy eating, based on the fundamental rule of healthy eating:
“Eat more good stuff, eat less bad stuff.”
Yep, that’s all. Go do it!
Haha, just kidding. For most people, it isn’t so easy. So I have made these 5 daily nutrition guidelines to help you stay on track. It follows the above basic rule and adds some tweaks to boost your diet for optimal health in the simplest way.
5 Healthy Nutrition Guidelines:
Fast for 16 hours a day – adults only
Break your fast with kefir
Eat a plant-based wholefoods diet
Minimise refined sugar
Minimise drug use
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Eating for Optimal Health – 5 Basic Nutrition Guidelines
1. 16 Hour Fasting
This is intermittent fasting. There are several ways to do it but I find this one way the best because it becomes part of your daily routine. It keeps things simple.
Note: These are good food and nutrition guidelines for adults and children alike, except for this first one. I don’t encourage for children to skip meals. They need the fuel to develop into healthy adults.
The times you choose depends on your lifestyle, as long as it is 16 hours. I like to fast between 8 pm and 12 noon the following day. All I am doing is skipping breakfast.
During the fasting period, you can drink water, herbal tea, or black coffee. If you get hungry try having a tablespoon of apple cider vinegar in a glass of water. A tablespoon of coconut oil is also good. You should consume these two things every day anyway. Both are good for your health.
Intermittent fasting has some great benefits such as:
Boosts immune system.
Fat loss.
Improves longevity.
Lowers risk if diabetes.
Reduces risk of cancer (non yet proven).
Sleep better.
Slows aging.
Think clearer.
2. Drink Kefir Daily
Kefir is a fermented drink. It is like yogurt but a thinner texture and is very good for your gut health. A healthy gut makes a healthy person! It is also very easy to make.
Drink a glass of kefir every day. Make it the first thing you drink to break your fast and have it at least 30 minutes before eating your first meal.
You can make Kefir in sugar water or whole milk. I prefer to make it in coconut water and drink it straight. If you don’t like the taste you can mix it into a fruit smoothie. Get some kefir here.
3. Plant Based Whole Foods
What are whole foods? Here is a definition straight from Wikipedia:
“Whole foods are plant foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. Examples of whole foods include whole grains, tubers, legumes, fruits, vegetables.”
As a bonus, eating a whole foods diet will cut your food bill. Quite a lot in some cases.
Anything made with white flour is not a whole food. This includes bread, cereals, crackers, granola bars, pasta, etc. You can still eat these things but choose the non-white whole grain version instead.
Same goes for white rice. Eat wild or brown rice instead.
