What is a nutrient-dense, real food diet?


Simply put, it’s about providing your body with the nutrients it needs to function at its best down to the cellular level. If you own a car, you want to keep it running at it’s best so it runs well and lasts as long as possible. Let’s do the same with our own bodies. To that end, a nutrient dense, real food diet includes real, wholesome foods with ingredients that you recognize and can pronounce. It avoids all processed foods as much as possible. Here are the guardrails:

  • Drink enough water. Divide your body weight (lbs) by 2. Whatever that number is, drink that many ounces of water every day, plus more if you’re drinking any diuretic beverages like caffeinated coffee, tea and soda or alcohol.

  • Eat good quality protein. Good sources of protein are:

    • Wild caught fish and seafood

    • Organic, 100% grass-fed or pasture-raised animals or poultry and eggs.

    • Organic, full-fat, grass-fed or pasture-raised dairy products.

    • Nuts, seeds and legumes that have been soaked and sprouted.

  • Eat high quality fats.

    • Include butter, ghee, coconut oil, lard, tallow, and olive oil.

    • Avoid trans fats, hydrogenated fats, partially-hydrogenated fats, highly processed vegetable oils and fried fats.

  • Include high quality carbohydrates - mostly vegetables

    • Eat a wide variety of organic vegetables with plenty of leafy greens and a rainbow of colors. Limit starchy veggies if you’re trying to lose weight or have blood sugar issues.

    • Whole organic fruit (avoid fruit juices). Limit fruit consumption if you’re trying to lose weight or have blood sugar issues.

    • Soaked, sprouted or fermented grains and legumes. Individuals with food sensitivities or carbohydrate sensitivity may need to limit or eliminate grains.

    • Avoid processed carbs.

      • Refined sugars like white sugar and high fructose corn syrup

      • Refined grains like most breads, pastas, breakfast cereal, granola bars, etc.

      • Packaged foods like chips, cereal, bakery goods, crackers and packaged meals

Eating a wide variety of foods that include high quality proteins, fats and carbohydrates help provide your body with the vitamins, minerals and fatty acids it needs to function at its best. When we eat junk like sugars and processed foods, we leave less room in our diet for the healthy stuff. I’ve never felt better since I switched from the Standard American Diet (SAD) to a nutrient dense, real food diet. I’d love to help you do the same.