Eating Well
If you are someone who struggles to figure out what to eat, this post may help.
There is a lot of information out there about eating well. It's important to know it's not as complicated as most guides try to make it. The following is a simple way of looking at food adapted from David Werner's Where There Is No Doctor:
You need a main food, or foods. A "Main Food" is one or more starch bases, like pasta/noodles, bread/tortilla/biscuits, hominy, rice, potatoes, taro, millet, barley, or another grain or starchy tuber.
These are usually cheap and should make up a majority of your calories. They often also provide an amount of protein, vitamins and minerals.
However, living on starchy bases alone is not adequate. To them, you need to add at least one or two each of "Go Foods", "Grow Foods" and "Glow Foods" every day.
"Go Foods" are energy foods. They are things like oils, fats, peanuts, other nuts, oily seeds (like sesame and sunflower), and sugars (like granulated sugar, honey, maple syrup, and fruit juices). Eat more of these if you are doing heavy work. They can also replace some of your Main Food, though they are often somewhat more expensive.
"Grow Foods" are foods that build muscle and other body tissues and heal injuries. They include animal foods (like meat, eggs, milk, and fish), legumes (beans, peas, peanuts, and lentils), and seeds (pumpkin, sesame, sunflower, melon, etc...).
"Glow Foods" are foods that contain a lot of vitamins and minerals. These include dark green leafy vegetables (spinach, kale, collards, turnip greens, radish greens, etc...), orange vegetables (carrots, pumpkins, sweet potatoes, tomatoes, peppers, winter squash of any kind, etc...), fruits (apples, pears, berries, quince, etc...) and other vegetables (turnips, radishes, summer squash, onions, cabbage, etc...), herbs and spices (chili powder, garlic, cumin, thyme, oregano, sage, cinnamon, etc...).
Example meals (each meal does not need to contain all types of foods, as long as someone is eating some of each every day):
A rice bowl (Main) with vegetable (Glow) and bean (Grow) curry (Glow).
Oatmeal (Main) with whole or coconut milk (Go, Grow) and berries (Glow)
Spaghetti (Main) with tomato sauce (Glow) and meatballs (Grow)
Tapioca pudding (Main, Grow, Go) with cinnamon and nutmeg (Glow)
Farrow (Main) with stewed tomatoes (Glow) and olive oil (Go)
Zucchini boats (Glow) with black beans (Grow), rice (Main) and cheese (Go, Grow)
Baked potato (Main) with broccoli (Glow) and cheese (Go, Grow)
Potato (Main) and spinach (Glow) curry (Glow)
Whole fat yogurt (Grow, Go), granola (Main, Go), and berries (Glow)
Peanut butter (Go, Grow) and jam (Go, Glow) on toast (Main)
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Foods that turn me on to watch feedees eat/drink:
Milkshakes (esp with heavy cream, crushed Oreos, peanut butter, or Nutella)
Ice cream (especially if it’s melty enough to drink from the carton
Pudding (made with heavy cream or whipped cream)
Cupcakes/cakes of any kind
Cheesecake
Donuts/fried dough/funnel cakes/churros
Anything cream-filled basically
Pasta (esp creamy/cheesy types)
Fast food of all types, but especially burgers
Philly cheesesteaks/steak bombs/meatball subs
Chilli cheese fries
Loaded nachos
Burritos stuffed with meat and cheese and sour cream and guac
Hearty stews/chilli/creamy soups
Giant deli sandwiches
Giant bagel sandwiches
Extra greasy Chinese food
Mashed potatoes/potato salad/pasta salad
Venti cream Frappuccino drinks
Soda chugging
Did I mention Mac n Cheese?
Stuffing (of the thanksgiving kind) with gravy
Actually just drink the gravy
Pizza (but like…wild out on it)
Beer/hard cider/sparkling alcoholic drinks
….I’ll probably add to this list, but you should probably eat one or more of these today.
Did I mention I’m a great cook?
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