Nutrition Part 6: Essential Nutrition

This is Part 6 in the Nutrition series.

Part 1 : Self-Awareness

Part 2: Processed Foods

Part 3: Carbohydrates

Part 4: Fat


Remember, the basis of Middleway Method is using self-awareness to notice how you really feel. That means these guidelines are flexible to accommodate your specific needs and preferences.

  • Eat mostly whole, unprocessed foods.
  • Try eating 4-5 smaller meals, rather than 2-3 larger ones.
  • Eat about 20-25% protein, 50-55% carbohydrates, and 25% fat.
  • Use a macronutrient tracking program to figure out your daily intake.
    • Raw and cooked vegetables
    • Lots of fruit, in season
    • Nuts and seeds
      • Peanuts, almonds, cashews, sunflower seeds, chia seeds, flax seeds, etc.
    • Whole grains
      • Rice, quinoa, millet
      • Corn (tortillas, tamales)
      • Rye bread and whole wheat bread
      • Rolled oats and multi-grain hot cereal
    • Eggs, milk, butter, and cheese
      • Try goat’s milk and cheese if you can find it and afford it.
    • If eating meat, eat at most 3-4 ounces a day.
    • Always combine beans with either corn or rice.
      • 2 parts grain to 1 part beans
    • Include a source of probiotic organisms
      • Yogurt, sauerkraut, kimchi, kombucha, kefir, etc.
    • Limit your consumption of white flour so that you get more carbohydrates from whole food sources.
    • Avoid low-calorie diets, low-fat diets, and low-carb diets. Instead, use exercise to burn calories and eat whole foods rather than processed foods.
    • Whenever possible eat local, organic food for important vitamins, minerals, and enzymes.
      • A diet based on beans and rice is inexpensive, leaving more money to spend on high quality nutrients.
    • Whenever possible, cook and eat at home.
    • Avoid refined sugar, high fructose corn syrup, hydrogenated oils, preservatives, natural and artificial flavors, and chemicals.
      • Use honey and maple syrup instead of refined sugar, high fructose corn syrup, rice syrup, or agave nectar.
      • Minimize sweet deserts.
        • Limit to about one cookie per day
      • Soda and many beverages are high in caffeine, sugar, high fructose corn syrup, and chemicals. It is better to stay away from them altogether.
    • Fried foods, packaged foods, and many deserts are high in hydrogenated oil.
    • Watch out for palm oil, palm kernel oil, hydrogenated and partially hydrogenated oil.

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