If you’ve ever tried to keep up with the latest in diet and nutrition, you know that there are plenty of conflicting opinions on the matter. Throughout the decades, what is and is not a healthy diet has been both hotly debated and ever-changing. Low fat. High carb. Low carb. Low sugar. Vegetarian. Keto. Paleo. Wine is good for you. Chocolate is bad. For every person touting a specific type of diet or nutritional rule, another is claiming it will ruin your health and your body to follow it.
I’m a guy who values nutrition. I fell into being a vegetarian accidentally, but it’s not necessarily because I’m adamant about avoiding meat. It’s just been what works for me.
When you’re trying to figure out what the best diet (as in what you consume habitually in the long-term, not a short-term weight-loss strategy), the amount of conflicting information can make the process frustrating.
Rather than jumping on the latest nutritional trends, there are some indicators and guidelines that you can follow to determine the best diet for your life.
5 Unchanging Principles for Reliable Nutrition Guidelines
1) Everyone is different.
The first principle we must understand is that there is no universal diet that works for everyone. While there are some principles we can all follow, the specifics of what to eat and how much to eat vary between individuals. Your ideal diet is impacted by existing health conditions, future health concerns, food preferences, dietary and health goals, and other factors. While going keto might be great for one person, the next person might benefit most from a plant-based diet.
This is key when you’re trying to figure out the best diet, namely because it safeguards against following any and every fashionable diet trend. Instead, this is when you should consult a nutritionist — someone who can uncover what your body needs to optimize its form and function.
2) Nutritional claims must be backed up.
While the Information Age has plenty of perks and conveniences, it’s also been a source of misinformation from the very beginning. With the ability to publish websites, articles, and claims with anonymity, we see just how fast bad information can spread. Whether there are half-truths or outright lies and scams, it makes it that much more difficult to determine what’s true and proven.
When you’re researching any potential diet, the information you seek must be properly verified. Now, you’re unlikely to find a specific diet that doesn’t have both advocates and detractors. However, the quality and quantity of scientific studies is a major indicator of the reliability of claims. Have there been peer reviews? How many studies have been conducted? What were their methods?
Case studies, cross-sectional studies, expert corroboration, and clinical trials all contribute to the validity of nutritional claims. If you can only find one study or the studies you do find have questionable sources, think twice!
3) Macronutrients determine body composition.
What macros do you need to eat? That’s a question for a personal nutritionist or dietitian. What you need to know is that your consumption of macronutrients ( protein, fats, carbohydrates ) primarily impacts body composition. Weight loss may be a result of fat loss versus general weight loss. Our bodies process and utilize macronutrients differently, so optimizing your macro intake is one of the keys to ideal, customized nutrition.
4) Prioritize nutrient density.
The greatest threat to our health and nutrition is the overabundance and access to overly processed foods. The more processed a food is, the fewer nutrients it retains. Whatever you eat, you will find that eating whole foods provides the greatest nutritional density and dietary benefits. This is the difference between truly beneficial foods and empty calories. For example, you will get the biggest nutritional benefit from eating raw blueberries, versus blueberry jam, blueberry yogurt, or blueberry pie. The more processed the food (the further away it moves from its original state) the less you benefit from micronutrients and, often, the more calories it has.
Your overall health hinges on your micronutrient intake. If your diet consists of high-calorie, highly processed foods, your health will suffer. These foods are nutritionally barren. While you may get full, your body does not receive the nutrients it needs to function properly. As a result, your sleep quality, immune system, and weight suffer, while risks to disease increase.
5) Sustainability is key.
No matter what diet you land on, we have to understand that any effective diet has to be a long-term commitment. A 10-Day juice cleanse should not be part of your path to optimal health. Diets should be sustainable. Think about what you like to eat, what you can’t stand, and what caloric intake is appropriate for your body. Not only that but the cost matters, too. Some diets are more expensive to follow than others — you must ensure that it’s something you can afford in the long-term without taking on an extra financial burden. Even if you like what you’re eating, being unable to afford it means it’s not the right choice for you — at least for now!
What criteria do you follow when determining a nutrition plan? Share your thoughts in the comments.