10 Commandments of Eating for Life
1. Eat whole, minimally processed foods whenever possible
Nature knows best. Eating foods in a form that resembles the state in which they were harvested is a good bet for optimizing a food’s nutritional value. “Whole” means that the food’s original nutritional potential is substantially present by the time they get in your mouth. “Whole” refers to the basic foodstuffs from nature. The nutritional value and quality of basic foodstuffs depends upon many things, including:
1) the genetics of the foodstuff (plant, animal, fungus, or variety thereof);
2) the inputs which make food grow, such as soil, water, air, sun, and fertilizer (and feed for animal foods); and
3) the larger ecology, including weather, symbiotic organisms, weeds, or pests.
“Minimally processed” means that the food is processed only as much as is necessary to:
1) enhance nutritional availability;
2) prevent the loss of nutritional value;
3) assure that the food is safe; and
4) make the food palatable.
Food processing generally encompasses:
1) removing, refining, altering food components;
2) food storage or preservation methods;
3) adding/combining ingredients; and
4) cooking methods.
2. Eat a wide variety of wholesome foods.
Your body requires a wide variety of nutrients. Meeting your body’s nutrient requirements is best achieved by eating a wide variety of wholesome foods. Mix it up! Many compounds in our diets interact with one another, often with great synergy. Mixing it up can make the sum greater than the parts. Be wary of fad diets that greatly restrict your food variety or focus on a small number of foods or nutrients. Your body is awesome at maintaining “homeostasis” — a fancy word for balance — it just needs a sensible input of wholesome foods.
3. Eat mostly plant foods.
Plant foods offer a wider variety and better mix of health-forming nutrients than animal foods. Much of this is due to a large number and quantity of positively bioactive phytonutrients present in plants. However, animal foods also contain substantial components which are disease-forming. Also, foods higher up the food chain, i.e., all animal foods, tend to bioaccumulate toxins such as heavy metals and fat-soluble chemicals. In modern, industrialized diets, higher animal food consumption is associated with poorer health.
4. Eat and drink in moderation.
Moderation is a close relative of variety. Moderation and variety are practices that support balance. For most people, balance means eating more good foods and less “bad” foods. If indulging in “bad” foods, do so in moderation. Eliminating your favorite foods may do more harm than good, if it does not allow you to make sustainable changes to your diet. Small changes over time add up! And, even with the best foods, it is possible to get too much of a good thing. As they say, “The dose makes the poison.”
5. Eat regular meals.
Your body functions better when your food intake is spread out across three meals a day. Breakfast is key to priming your metabolism and getting an energetic start to your day. Snacking between meals probably adds little additional benefit, and may be detrimental to oral health. Drinking water between meals may be a good habit to stay hydrated (unsweetened, plain coffee/tea can be a healthy source of antioxidants — though you may want to avoid caffeine 10 hours before bedtime).
6. Eat ecologically-sustainable foods.
All life is interdependent. What we eat not only affects our nutritional status, it affects our planet and all life that depends on it. Ecologically-sustainable foods are part of a healthy, sustainable food system. A healthy, sustainable food system emphasizes, strengthens, and makes visible the interdependent and inseparable relationships between individual sectors (from production to waste disposal) and system characteristics (health-promoting, sustainable, resilient, diverse, fair, economically balanced, and transparent). This benefits all farmers, workers and eaters involved, as well as the planet and its other inhabitants. Explore more at Eating Ecologically.
7. Pay attention to what you eat.
Paying attention, or mindfulness, is key to actively participating as a just eater on an interdependent planet. Mindfulness is the foundation for accurately assessing what you actually eat. Once you know what you are eating, then you can properly evaluate what impact your food has on you and your planet.
8. Pay attention to your eating habits.
Just eating is way more than just knowing the nutritional value of what you are eating. Where does your food come from? How does it get to you? Where did you buy it? How much does it cost? Where do you eat it? How was it prepared? What are your regular eating habits? Why do you eat the way you do? Being mindful of your eating habits can give you important clues to what improvements may be made.
9. Pay attention to the feedback of your body (and mind).
Your body is amazing! Whether you are paying attention or not, your body is busy processing the food you eat and the nutrients it absorbs. Your body is orchestrating gazillions of chemical reactions every second to keep in you balance. Return the favor and pay attention to your body (and mind)! This can help you decipher signals and cues related to taste, hunger, thirst, alertness, fatigue, and emotional state that can impact your food choices. Teaming up with your body can be the beginning of a long and healthy relationship.
10. Enjoy your food!
Food is one of the great pleasures in life! If food and nutrition become a chore, then you may be missing the point. Health is for life. Life is for enjoying! Becoming enlightened about food and nutrition may “ruin” some eating habits for you. There is a certain amount effort and even distress involved in disciplines leading to enlightenment. Nonetheless, the payoff can be greater harmony within yourself and your environment. This is a cause for joy!