Improve Your Diet with Real Food



The conversation about your health and nutrition can be deep and complicated. And, one-size-fits-all solutions should be viewed with a wary eye. But, there are few simple things we can all do right now to improve our diet.
8 Simple Things You Can Do Today to Improve Your Diet and Prevent Illness, by Dr. Robert H. Lustig
  1. Increase your intake of real, natural fiber (not the kind that comes in a pill or jar)
  2. Eat nutrient-dense foods rich in micronutrients
  3. Increase consumption of Omega 3 Fatty Acids (found in nuts, fish & avocados)
  4. Reduce consumption of foods with Omega 6 Fatty Acids (corn & canola oil)
  5. Eliminate trans fat – the synthetic fat – that your body can't metabolize for energy
  6. Restrict branch-chained amino acids (BCAAs) – found in abundance in corn-fed animals
  7. Avoid drinking your calories – excess alcohol turns into liver fat
  8. Eliminate or significantly reduce added sugar in your diet 
What is real food?


Real food is simple. Whole fruits, vegetables, meats, seafood, nuts, seeds, grains, and beans are all real food. 


Real food is not complicated. It is not highly processed and doesn’t have long, complex ingredient lists and items you can’t pronounce or visualize easily.

"Real Food" is food that’s NOT “Processed” food.

So what’s processed food?  Here are seven criteria:
  1. Has to be mass produced
  2. Has to be consistent batch to batch
  3. Has to be consistent country to country
  4. Specialized ingredients from specialized companies
  5. Virtually all macronutrients are pre-frozen, which means that the fiber is usually removed
  6. Has to stay emulsified (fat and water don’t separate)
  7. Has to have long shelf-life or freezer life

Ultimately processed food has three things too little (taken away), and seven things too much (added):

Too little:

  1. Fiber
  2. Omega-3 fatty acids (wild fish)
  3. Micronutrients

Too much:

  1. Trans-fats
  2. Branched chain amino acids (leucine, isoleucine, valine)
  3. Omega-6 fatty acids (plant oils, polyunsaturates)
  4. Additives
  5. Emulsifiers (polysorbate-80, carboxymethylcellulose)
  6. Salt
  7. And the big kahuna, sugar!

– Robert Lustig, MD

Real Food Vs. Processed Food (click here to download a PDF version)

Real Food Vs. Processed Food

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Eat Real Food

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