• Ryan Glidden

10 Rules of A Healthy Diet


Photo by Brooke Lark on Unsplash

There is no shortage of diet advice in the world today. With so many different approaches claiming to be "the answer," how is one supposed to decided what to eat, what not to eat, what time to eat and how to eat it? The answer is simple. That is what makes it so hard for people. People have a tendency to over-analyze. When it comes to nutrition we've adopted the mindset that it's such a complicated science that unless we spend countless hours studying it will never understand it. So, we allow ourselves to be influenced by marketing and advertising. We end up on a rollercoaster ride of experimentation, constantly trying out the new diet fad.


It is quite clear that Americans struggle with diet and exercise. 30% of the adult population is overweight or obese and the percentage of childhood obesity is growing rapidly.


The simple answer is to get back to the basics and to start putting the power of choice back into our own hands. How do yo do this? Follow the 10 simple rules below and then pay attention to how you feel 1-2 hours after you eat. Keep a small journal and record your physical and mental state post-meal. Begin to adjust the three macronutrients (proteins, carbohydrates, fats) like a plated pie chart. With a little practice, you will start to figure out what ratios work best for you (for example: you may feel best with more carbohydrates at breakfast and more protein at dinner).


Here are the 10 rules to guide you towards the healthiest diet


  1. If your ancestors didn’t eat it 1,000 years ago you probably shouldn’t either

  2. Eat non-GMO (Genetically Modified Organisms), whole, organic produce, free-range or pasture-raised meats and wild-caught fish whenever possible.

  3. Store foods and water in glass containers: Avoid brass, tin, and aluminum as they can release dangerous heavy metals into the tissues of the body.

  4. Cook using stainless steel, cast iron, or ceramic: Avoid Teflon for the same reasons as number 3 above.

  5. Consume appropriate oils at appropriate temperatures: Olive oil goes rancid at very low temperatures. Instead use coconut, grape seed, sunflower, palm, butter or ghee for pan-frying and high heat cooking.

  6. Avoid the consumption of soy: Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women. For an in-depth list at the dangers of soy consumption visit: http://www.westonaprice.org/soy-alert

  7. Avoid consumption of sports drinks, soda and energy drinks: Instead drink fresh organic juices, herbal teas and clean water.

  8. Drink half your body weight in ounces of water each day (120lb. woman would drink 60oz. of water)

  9. Avoid processed and/or fast foods whenever possible (Wendy’s, In & Out, McDonalds, etc.)

  10. Limit or avoid eating the four white devils: sugar, salt, processed dairy and flour: There are a multitude of health issues associated with the overconsumption of these four ingredients including but not limited to obesity, type II diabetes, high blood pressure, lactose intolerance, adrenal dysfunction, kidney-related diseases and insomnia.

That's it! Follow these ten rules and begin to pay closer attention to the ratios of macronutrients on your plate. With a little regular practice, you will begin to cultivate an intuition for what is best for you, when and how much. You will be consuming high-quality foods, preparing and storing them in the appropriate way and will eliminate the food sources that contribute to the greatest amount of disease.


Remember it doesn't have to be too complicated. As Michael Polin famously said, "Eat [whole] food. Not too much. Mostly plants."

For more information on diet, exercise, rest, stress, and more pick up a copy of my book: Good Being, Good Living


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