Scott Fenwick’s ideal diet for healthy living
By Scott Fenwick
B.S. /Hons
To call any single diet "the diet" is to misunderstand basic aspects of nutrition and mislead ourselves that we can find a diet, stick with it forever and not give it further thought. The ideal diet is the individual diet that adapts and fluctuates with our needs. It correlates with our activity level, our health state, where we live and the time of year. The ideal diet is based on the following 6 contributing factors mentioned:
Natural
Seasonal
Rotational
Balanced
Moderate
Well - combined
Why has eating become so complicated? Every day, we hear some new piece of nutritional advice or some new diet recommendation that forces us to constantly reevaluate our food choices. In the process, we have completely forgotten the simple way that nature intended for us to eat. I will show you why a natural diet of raw, low-fat, fruits and vegetables is the ideal diet for human consumption.
- Only eat raw fruits, vegetables, nuts, and seeds.
- Eat plenty of leafy greens.
- Keep overall fat consumption low.
- Exercise frequently.
- Get plenty of sunlight.
- Get enough sleep
Fruits and vegetables are the healthiest foods you can possibly
eat. They provide your body with all the nutrition that it needs to
thrive. In fact, there is not a single vitamin, mineral,
phytonutrient, lipid, amino acid that is not provided in sufficient
quantities by fruits and vegetables.
For millions of years, all humans naturally ate a diet of raw
fruits and vegetables. We only began to change our diet within the
last 100,000 years when we were forced to adapt to climate change.
Moreover, all of our closest genetic relatives (gorillas,
chimpanzees) still eat a diet of primarily fruits and vegetables.
These animals will eat other food in times of desperation, but they
prefer raw fruits and vegetables whenever possible.
Physiologically, we are still very similar to these animals.
It is true that humans can survive on almost any diet. We are very
adaptive creatures. However, we can only thrive on a diet of fruits
and vegetables. No other diet compares. Meat, dairy, legumes and
grains are all difficult to digest, acid-forming, and full of
toxins.
Note: Make sure you eat 2-6% or your calories from
leafy greens. They are much richer in certain minerals and lipids
than fruits are. Leafy greens are essential for good health.
Fats play an important role in the body. They transport and
store fat-soluble vitamins, insulate the body, regulate the
production of hormones, and much more. But it's important to
realize that a little bit of fat goes a long way. If you eat too
much fat, your body will struggle to uptake and transport oxygen to
the billions of cells in your body. In the short term, this will
cause foggy-headedness, indigestion, fatigue and mood swings, but
in the long-term, this will lead to serious blood disorders and
degenerative diseases.
This is why you should keep your fat consumption under 10% of total
calories. Most fruits and vegetables already have a healthy amount
of fat in them (fruits have around 5% and vegetables have around
15%). Others, such as avocados, olives, coconuts, nuts, and seeds
have a higher amount of fat, and should only be eaten in very small
quantities.
In nature, fat is very scarce. High fat fruits, nuts and seed, are
only available for few months' right before winter --September,
October, and November. Eating a low-fat diet is the most natural
thing to do.
The human body evolved for millions of years to be active.
Exercise increases blood flow and stimulate all the organs and
glands in the body. Humans rely on physical movement for proper
delivery of nutrients and for expelling of waste. Moreover,
exercise allows us to eat more, and when we eat more, we consume
more nutrients. Exercise is necessary for nutritional adequacy.
I recommend being moderately active every day, and to do intensive
physical activity at least 3 times per week.
I would like to share with you a sample diet that I believe will help you and your health!
Make it happen!
TIME OF DAY |
FOOD |
EXAMPLES |
PORTION |
REASON |
MORNING 6 -7 |
FRUIT |
ORANGE OR GRAPES |
1 WHOLE 10 - 20 GRAPES |
A SIMPLE CARBOHYDRATE TO BREAK OUR FAST AND KICK START THE ENGINE (DIGESTIVE TRACT) |
BREAKFAST 7 - 8 |
STARCH |
WHOLE GRAIN, HARD SQUASH |
1 WHOLE |
A COMPLEX CARBOHYDRATE BREAKFAST IS OUR TIME RELEASE ENERGY CAPSULE |
SNACK 10 - 11 |
NUTS OR SEEDS |
ALMONDS OR SUNFLOWER SEEDS |
HANDFUL |
THE FAT/OIL PRIMES THE ENGINE |
LUNCH |
PROTEIN AND GREEN VEGETABLES |
CHICKEN WITH BROCOLI/ GREEN SALAD |
MODERATION TO SATISFACTION |
NUTRIENT FUEL |
SNACK |
FRUIT, VEGETABLE OR STARCH |
APPLES, CARROT STICKS, RICE CAKES |
1 PORTION |
A SIMPLE FOOD TO PROVIDE SOME ENERGY LIFT FOR LATE AFTERNOON |
DINNER |
STARCH AND VEGETABLE |
BROWN RICE WITH MIXED VEGETABLES OR PASTA |
MODERATION TO SATISFACTION |
A BASIC COMPLEX CARBOHYDRATE MEAL TO PROVIDE ENERGY AND NOURISHMENT AND LIGHT ENOUGH TO ALLOW PROPER DIGESTION BEFORE BED |