Nutrition is the most effective choice regarding your health. We share three guidelines for nutritious food. The goal is to make it easier to gather the nutrients the body needs in a complex food environment.
I. 30 different plants per week
To gain needed micronutrition, vitamins, and minerals, we need to eat plants: vegetables, fruit, seeds, nuts, grains, and herbs – even coffee beans are plants. Plants include fiber and support a healthy microbiome in our gut. The amount of 30 different plants per week provides a variety that supports our overall health, including mental health. Instead of counting, you can aim for seasonal variation in vegetables and a variety of colors on your plate – you’re already well on your way.
II. Protein 1.5 g x goal body kilogram per day
To take care of our cells and muscles, we need protein. 1.5 G of protein per your goal body weight in kilograms is a great target per day. In addition to being important for maintaining our organs and digestive system as well as building and maintaining muscle mass, protein reduces hunger more than other macronutrients. This is very useful for weight management.
III. A forkful of fermented food per day
A forkful of fermented food like sauerkraut or kimchi enhances gut microbiota. Fermented food changes the signals the gut is sending to our brains regarding cravings and hunger. Just a forkful each day brings the multitude of positive impacts of fermented food. More about the benefits of fermented foods here >>
Eating nutritiously
It’s not easy to switch to or maintain a more nutritious eating habits because of travel, work and other restrictions. Knowing what is good for us and acting accordingly are often different things. Our brains are wired to experience the pleasure of familiar tastes and energy-saturated combinations of fat, sugar, and salt.
Let us help you to make lasting habit changes around nutrition, which is the intake through which our bodies and immune systems are either strengthened or weakened. Nutrition is the most impactful choice regarding your health before you find yourself in a hospital – and after that. Find out more about our services here >>