As insane as 2020 was, there’s just as much insanity out there around deciding what diet to do 🤯 I know going into a new year is a popular time to set goals to lose weight, get in shape or to just get back ON the wagon after the holidays and so many people start looking for the RIGHT diet to help them reach their goals. So, I wanted to give you a few tips in hopes of keeping you from getting distracted by the latest fad diets and to help steer you away from depriving yourself or setting unrealistic expectations this year.

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So, how do you determine which diet is best for you? 

First off, when you look at a diet, make sure it’s developed by an expert. Someone that is knowledgeable & qualified such as a nutritionist and/or healthcare professionals. Additionally, it should be tested and proven, validated by scientific evidence. This is especially important in today’s world of unlimited and unregulated information you can find on the internet. When it comes down to it, ALL THE BEST DIETS SHOULD ESSENTIALLY LOOK THE SAME…huh?! Yep, you read that right…when you look at a diet or nutrition program, for it to be sustainable, meaning you can maintain eating this way longterm, it’s important to make sure it includes these 4 foundational foods. Let’s take a look at what they are!

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4-key components all the best diets include: 

1. Vegetables- All the best diets recommend vegetables as the main food group in the majority of the diet. This means that for most true-health diets, about 2/3 of each meal or total food intake should be vegetables. This equals a diet of 60-70% vegetables.
2. Fruit- Some diets recommend more fruit, but most strive for 2-4 servings of lower glycemic fruits per day.
3. Fats- Every diet, even a low-fat one, recommends at lest 10-20% fat as part or your macronutrient ratio-(https://www.nal.usda.gov/fnic/macronutrients). Be mindful of ketogenic diets that recommend a much higher-fat intake. These type of diets often neglect the importance of many fruits, vegetables, and carbs that are CRUCIAL for health. 
4. Proteins- This one food group seems to get most of the attention, but just know that for OPTIMAL healthy living and longevity, we need ALL the food groups listed above. If we don’t get them, our bodies and mind begin to suffer. Beware of any diet that goes too heavy on any one macronutrient to the restriction of another.

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Top Takeaways & Recommendations:

Vegetables:

Vegetables should make ups the majority of your diet. They are loaded with vitamins, mineral and with anti-cancer phytonutrients. The easiest way to keep up with your vegetable intake is to include 1-2 cups minimum per meal.

Here is a list of vegetables to choose from:

• Spinach
• Kale
• Romaine
• Arugula
• Mustard Greens
• Tomatoes
• Cucumber
• Clery 
• Sprouts
• Brussel Sprouts
• Turnips
• Carrots
• Snap Peas
• Green Beans Beets
• Asparagus
• Broccoli
• Cauliflower
• Radish

Some lower glycemic (the effect it has on your blood sugar after consuming it) fruits to choose from:

• Blueberries (fresh or frozen) 
• Blackberries
• Raspberries
• Cherries
• Strawberries
• Kiwi
• Green Apples

Fat:

Fat is vital for our mood, brain, organs, nervous system and energy, but it’s crucial eat balanced and choose the RIGHT fats.

The HEALTHIEST fats will always come from whole foods.

• Avocado
• Coconut
• Seeds 
• Nuts 

Here are healthier protein options to choose from: 

Animal (pastured or grass-fed)

• Chicken
• Turkey
• Duck
• Game Meat 

Fish (wild, low mercery)

• Salmon
• Trout
• Sea Bass
• Sardines
• Mackerel
• Shrimp
• Cod
• Haddock

Plant-Based

• Chickpeas aka Garbanzo beans
• Beans (all types except backed beans)
• Quinoa
• Lentils
• Hemp hearts/Hemp seeds
• Sprouts
• Pea protein powder (such as Vegan Shakeology) 

Diets:

2 diets that I highly recommend that include all 4 of these are:

• Ultimate Portion Fix
• 2-B Mindset