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March 6, 2016

Nutrition Made Simple: What to Eat

nutrition made simpleNutrition Made Simple

We tend to make things unnecessarily complicated than they should be. Nutrition is one area where everybody seems confused as there are many different opinions as to what is a proper diet. We over do it sometimes trying to explain why you should eat this or not eat that, and guess what?

A lot of people don’t care about the reasons. They just want to know what to do. So that’s our aim with this article. We are going to tell you what to do – what to eat and what not to eat. No reasons or explanations will be given. This is nutrition made simple. This is not “nutrition for dummies”. It’s nutrition made simple – even for intelligent people.

We give you just two list of foods. Those you should eat and those you should avoid. If you follow these rules you will be eating as healthy as you can. It does not mean that some of you cannot eat some of the foods on the “forbidden list” some of the time. Everybody’s genetics is different. But, everyone will do fine simply eating foods on the “permitted list”.

Imagine you lived thousands of years ago. What foods would have been available for you to eat? Any food that did not exist thousands of years ago is automatically off the OK to eat list. So no Oreos, no Snickers, no Lean Cuisines, and for that matter no food that comes in a bag, box, can, or jar. That eliminates a good chunk of the food items conveniently available at our grocery stores.

That now leaves us with a relatively small number of choices. And, here they are. Some of the foods on the “forbidden list” may look healthy but many individuals have difficulty processing these foods.

Eat These Foods

  • Meats from grass-fed animals
  • Fish and seafood
  • Fresh fruits and vegetables (not canned or frozen fruits and vegetables)
  • Nuts and seeds
  • Healthy oils (olive, flaxseed, walnut, coconut, avocado)
  • Water

These Foods are Forbidden

The following foods are forbidden, at least initially. Some of you may be able to consume some of these forbidden foods eventually.

  • Cereal grains (the most common breakfast food is a no-no)
  • Legumes (peanut is technically a legume and not a nut so it is on the forbidden list)
  • Dairy
  • Refined sugar (sugar naturally found in fruit is acceptable because it comes along with fiber)
  • Potatoes
  • Salt
  • Vegetable oils (corn, safflower, sunflower, soy)

The Paleo Diet

So much of what we eat is artificial. It’s fake – not real. Eat only natural foods. Eating only the foods mentioned here is the basis of The Paleo Diet. Eat only the foods we mention for 6 weeks and see how you feel. After that re-introduce foods one group at a time on the forbidden list on a trial basis and see how your body responds. If you don’t feel good or develop symptoms then you should permanently avoid that food.





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Dr. Joe Jacko

Dr. Joe is board certified in internal medicine and sports medicine with additional training in hormone replacement therapy and regenerative medicine. He has trained or practiced at leading institutions including the Hughston Clinic, Cooper Clinic, Steadman-Hawkins Clinic of the Carolinas, and Cenegenics. He currently practices in Columbus, Ohio at Grandview Primary Care. Read more about Dr. Joe Jacko

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