Nutrition can be incredibly complex, and the need for customization to individual scenarios only adds to the complexity. Nevertheless, it is important to have some general principles for your daily intake. While these principles are not a precise prescribed diet, they will provide you with an appropriate mix of nutrients. The principles also allow you to customize selections to your individual tastes.
The principles are based on the consumption of three organic compounds needed to sustain life: carbohydrates, protein, and fat. Physiological function is made possible by the combination of these three building blocks. Furthermore, when consumed in the right amount, your body will begin to flourish.
Below is a chart outlining the basic composition of breakfast, lunch, and dinner. The chart is derived from Dr. Ben Lerner’s recommendations in One Minute Wellness.1 For serving size information, refer to the packaging on the food. If you are still unsure, the size of your fist is estimated as one serving.
In the mornings, you have a higher need for carbs because you typically have a full day of activity ahead of you. As the day progresses and you find yourself approaching a night at rest, reduce the amount of carbs you consume. Proteins are used in the repair of muscle tissue. Unless you are working out early in the morning, you have had all night to repair tissue, so proteins are not as necessary.
However, you should increase protein consumption as the day goes on and tissue begins to break down. Unhealthy fats are terrible for you, but a daily regimen of healthy fats is vital to immune function, nervous system function, and cardiovascular health.
2 Healthy fats can be found in nuts, coconut oil, fish, and organic meats. Typically, if a food is high in healthy fat, then it is also high in protein and low in carbohydrates. That pattern is reflected in the chart above.
While this article does not pinpoint exactly what you should eat, I hope that it gives you a basis for daily consumption. Depending on your daily activity levels and current physical condition, the guide above may be altered to suit your specific health needs. Contact a local natural health care provider to receive specific recommendations.
Whatever your goals are, your diet is a pivotal piece of the puzzle. Good luck!