It's not just what you eat, but when you eat
Food is one of the major cues to sync our biological clock. Because we tend to work so many hours out of sync with our biorhythms, we need to consider everything in greater terms of circadian health. In a 9-5 world this is trivial, for us it needs to be prioritized to help keep our bodies in sync. People will fall into many different(Gravers, Splitters, Larks & Owls.) Depending largely on your lifestyle, meal timings can have a tremendous impact on your health. It is the opinion of this site, that many people with doctors approval could likely benefit from intermittent fasting of some type. Changing eating habits and patterns considering not only what you eat but the timings of these feedings can have a significant positive impact on your health.
Time Restricted Eating
Time-restricted eating (TRE), is a type of intermittent fasting. Essentially, you are restricting the hours in which you consume calories from food and drink to a 8-10 hour window during the day. Nutritional patterns that follow our natural sleep/wake cycles can do more than just help with the wasteline, because of it's effect on our circadian clock it can have far reaching health implications.
Everybody is Different
The Reality is there is no one size fits all approach to nutrition. There are general guidelines. The great deal of the information, education and even guidelines are macro level insights. They address a general population which is a nobel effort, but the reality is that the government has failed despite all the public health initiatives and policies over the decades. This is largely because they deploy a one size fits all model. The truth is, you must be your own best health expert, no one knows you best. This website will attempt to cover a lot of scenarios, but the differences in lifestyle and individual biology on the individual level are so varied that no one could account for them all. For this reason you must become your own personal health advocate. You should listen to YOUR physician. At the same time be your own advocate, push certain issues if you think they are important to your health. You know your body the best and in fact patients are expected to be their own medical advocates in the modern era of healthcare. Nutrition is a core component to your healthcare, I hope that everyone understands this fundamental fact if nothing else. There are some generalities. For instance What is for certain is that if you gain control over your nutritional habits, you can modify them to optimal health. How that ends up working is going to be different for everyone and this is the key. Finding out what works best for you! This does not mean being stubborn and unwilling to change however. What it does mean is that we are going to accept certain physiological realities and form a plan of attack that is custom built for us.
But here are some guidelines...
The United States my dear country that I love has failed miserably in the realm of healthy nutrition so the guidelines presented here will be from the Canadian Government. Canada’s Food Guide helps you figure out the type and amount of food you need. It is recommended that you eat at least three of the four food groups at each meal. That way, you are more likely to get the nutrients you need.
Reach for healthy food options
Fill half your plate with vegetables and fruit. Research shows that people who eat fruits and vegetables are more successful at losing weight.
Choose whole grains more often, such as brown rice, quinoa, oatmeal and barley, instead of refined grains. Eating whole grains has been linked to gaining less weight as we get older.
Focus on high fiber foods. High fiber foods may help with weight loss because they make you feel full, helping you eat less. These foods include fruit, vegetables, legumes (beans, peas and lentils), whole grain cereals and bread, brown rice, whole wheat pasta, nuts and seeds.
Cook with less fat. While some fat is important for our health, go easy on cooking oils and other fats. Instead of frying foods, try baking, roasting, broiling, steaming and barbecuing.
Avoid foods high in added sugar.
Be mindful of portion sizes
Although you may be eating healthy foods, big portions may stop you from reaching your goals. Use smaller plates, cups and bowls to manage how much you eat. Get more tips on managing your portions.
You need between 9 and 12 cups of fluid every day. Most of that should be water. Other good choices are milk, fortified soy beverages, and other milk alternatives. Avoid sweetened beverages like juice, flavored coffees, soft drinks and energy drinks. There are some great apps to help you stay accountable.
Pack healthy meals and snacks.
When you are out or running errands it can be tempting to stop for quick convenient less healthy options. Bringing healthy meals and snacks from home will make it easier to eat well during the day.
Avoid high-fat, fried or spicy foods.
To prevent indigestion or 'heartburn' eat lower fat foods that are not fried or too spicy.
Skip sweet snacks.
Foods high in sugar, such as a chocolate bar or soft drink, may give you a short burst of energy, but can leave you feeling sluggish later. A snack with a little protein will provide energy when you start to feel tired and hungry. Try a handful of nuts with fruit, hummus with veggie sticks or yogurt with berries.
Cut down on caffeine.
Drinking caffeinated beverages can help you stay alert; but too much caffeine can interfere with sleep, make you feel nervous or irritable and upset your stomach. To cut down on caffeine switch to decaffeinated tea or coffee, or herbal teas.