1. Eat minimally processed foods. Omit processed grains and seed oils, added sugars, artificial sweeteners, and chemical additives. In other words, eat foods that don’t need their ingredients to be listed on the label.
things like this on your plate.
2. Eat enough protein. Eat at least the RDA which is .8 grams per kilogram of body weight, and for athletes, up to .9 grams per pound of body weight, as recommended by the ISSN. This can and should come from a variety of plant and animal sources.
3. Eat lots of plants. Eat a wide variety of fruits, vegetables, nuts, seeds and tubers. Eat organic if you can afford it, particularly for the dirty dozen. If uncooked plants give you a stomachache, try cooking them thoroughly.
4. Eat when you’re hungry. Listen to your body’s hunger cues, and eat accordingly. If you first follow steps 1-3, you’re unlikely to overeat.
5. Drink mostly water. Avoiding sugar and sweeteners takes care of most of the empty calories associated with beverages, but coffee, tea and alcohol shouldn’t substitute for water, or be a substantial part of your daily routine either.