There's an unbelievable amount of information (much of it conflicting and overly complicated) regarding nutrition and weight loss available on the internet and in books. But the reality is that good nutrition is not complicated. Here's all you need to know.
Manage calories for your physical goal.
Eat higher protein than is typical of society today, at a sustainable amount for you that doesn't require fighting to eat your food. Animal sources are best, soy is a good second runner-up, and plant proteins can work with some extra effort.
How much you eat each day matters, not when (unless that helps you with how much).
Eat lots of plants—fruits, vegetables, legumes, and grains. These foods provide much of our nutrition and fiber and assist with appetite management.
Whole foods are fantastic. However, processed foods are part of our lives and society and necessary to provide food to a global population. Many have been fortified or made with things we need in our diet; some processed foods are okay and often add a bit of pleasure to your eating experience.
Eat a variety of fat sources: saturated, poly, and monounsaturated.
Animal, dairy, and plant oils such as avocado and olive are great. Seed oils are not the devil; you don't need to avoid them. The totality of research shows that seed oils have a neutral to positive impact on human health.
Dairy is anti-inflammatory and has a positive on human health.
Sugar is a carb. Plant-based foods and dairy have natural sugars; you don't need to worry about them. Added sugar is fine in lesser amounts, and that amount depends on your goals. An active athlete can eat double the sugar that a sedentary person can eat without adverse effects. Sugar can be part of your diet. Bags of candy? No.
Salt is a required mineral. Some salt is good, but too little or too much can be harmful. Most people need 1500 to 2300mg of salt, but athletes might need double that. You may need to add salt to your diet if you eat mostly whole foods, or you may need to watch your salt intake if you eat mainly processed foods.
Water, soda, milk, coffee, and plant-based foods all count toward hydration. Alcohol does not. How much hydration you need depends on your lifestyle and where you live. Urine color is best for determining proper hydration.
Avoid food that you are allergic to, have intolerance to, or don't like. There is usually no need to avoid entire groups of foods outside of these three scenarios.
Eat regular meals. Two to four meals daily work best for most people. Fasting for more than 12 hours per day has only one potential advantage for most people—it can help prevent overeating.
Eat well, eat often, but eat responsibly.
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