- Eat a plant-based, predominantly vegetarian diet.
- Reduce fat intake to 15-20% of total calories. Choose health-promoting fats (essential fatty acids) such as olive, flax and coconut oil. Avoid saturated and hydrogenated (trans-) fats.
- Eat adequate protein (0.8 g/kg body weight daily) from lean sources, including wild fish from cold, deep-water, organic poultry and eggs, legumes, low-fat fermented dairy products, nuts and seeds. Emphasize the plant-based protein sources and fish.
- Eat adequate vegetables, fruits and whole grains. These foods contain invaluable micronutrients, phytochemicals, antioxidants and fiber. Minimum daily fiber intake should be 30 grams.
- Eliminate or reduce the intake of refined sugar and refined carbohydrates, processed foods, alcohol and caffeine.
- Reduce exposure to pesticides and herbicides. Buy organic whenever possible. Fresh food is always preferable to frozen food and frozen food is always preferable to canned food.
- Eliminate the intake of artificial food additives, colors and preservatives.
- Keep salt intake low and potassium intake high.
- Drink adequate water—generally 64 ounces daily.
- Identify and eliminate food allergies, intolerances and sensitivities.
- Modify your dietary choices as needed to meet your personal dietary needs (as they relate to your medical condition, etc.). Consult your physician/clinician for information and guidance.
- Determine caloric needs to achieve or maintain ideal body weight.
Top 12 Best Nutrition Practices
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