Whole, minimally processed or refined foods
Standard dietary dogma is that a calorie is a calorie, it doesn’t matter where it comes from. And while there is some truth to that, a calorie is just a measure of energy. Calories come from the macronutrients (ranked in order of caloric density): fat, protein, and carbohydrates.
But we don’t just eat calories, we eat food. Fat is not just energy; fats are used for cell structure, hormone production, and many other functions. Carbohydrates help us retain water and feed our gut biota. Protein is the backbone for hormones and provides structure to our organs and connective tissues.
Our food is measured in calories, or the amount of energy needed to raise the temperature of water by 1 degree. But if you read the nutrition facts, our food is measured in so many other ways. How much protein does it contain? Fiber and sugar? How many mg of iron, magnesium, vitamin A, vitamin B12 or potassium does it contain?
All of those nutrients, macro (protein, fat and carbs) and micro (the vitamins and minerals) serve multiple functions in our bodies. Iron allows our blood to transport oxygen. Vitamin A is important for eye health, lung health, your immune system, and more. Magnesium participates in hundreds of processes in our body. Electrolytes are our body’s spark plugs.
Needless to say, all these nutrients are wicked important.
Our health and longevity depend on us eating enough nutrients to keep hormones in balance, our energy up, and tissues repairing. Without adequate nutrients, our bodies have to prioritize things like keeping us alive, and that’s when we start feeling like crap.
I like to think of food existing on a spectrum of Energy-dense / Nutrient-poor to Nutrient-dense / Energy-poor.
Most of the food we eat is pretty nutrient-poor, but also quite energy-dense. Think pastries, hamburger buns, pasta, chips and crackers, and sugary drinks. You’re eating a whole bunch of calories and not getting much in the way of nutrition - just energy. Which, you know, gets stored as fat.
On the other end are things like legumes, fruit, berries and leafy green veggies. Tons of nutrition packed into each bite with electrolytes and iron and calcium and magnesium, but not a lot of energy to keep you fueled up all day.
The sweet spot, of course, is somewhere in the middle. You do need energy in the form of carbohydrates or fat, just not too much of it. But that energy should also come packaged with plenty of protein, along with minerals like iron and calcium and vitamins like B12 and K2. Funny enough, pretty much all of these foods are from whole food sources, and minimally processed or packaged.
Some of these foods are:
Avocado
Beef, lamb and venison
Pork and chicken
Eggs and dairy
Fish and seafood
Nuts and seeds
Yes, these foods do have more calories than lettuce or diet coke. But they also pack WAY more nutrition in each bite. Bonus: these foods are also very satiating, which means you get full faster and eat less overall.
So my advice is to pack your day with as many nutrient-dense foods as possible, avoiding the nutrient-poor / energy-dense foods as much as you can.
Does this mean you can’t ever have pizza or a muffin or a cupcake at your kid’s birthday? Not at all. Food is also meant to be enjoyed, but do your best. Limit sugary, refined and packaged foods as best you can and opt for whole, minimally processed food most of the time.
I love eating a low(ish) carb diet - it keeps my body composition where I want it and I feel great. If you’re looking for some recipe ideas on how to get more nutrients into your day, here are a few amazing bloggers that do it right:
My coaching practice is all about helping men make diet and lifestyle changes that get them back to feeling like themselves again. Part of that is helping them make swaps for healthier, more nutrient-dense foods. If you’re interested in working with someone to get your diet and nutrition on track, I have spots in my 1-on-1 program now. Sign up for a FREE 15 minute discovery call to get started.
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