12 Evidence-Based Steps to Healthy Eating

Your health and body composition are largely determined by what you eat. Not only that, but your diet also has a profound impact on your mood, brain function, energy levels, and mental health. While a refined Western-style diet will make you sick and metabolically deranged, a nutrient-dense and balanced whole foods diet on the other hand will help optimize gene expression, cool down inflammation, and provide you with robust health.

If you’ve been following the research on Paleolithic diets, evolutionary health promotion, and nutrition in general, you know that you shouldn’t place your bet on official dietary guidelines if your goal is to achieve optimal health. Current dietary guidelines in the U.S. and most other industrialized nations have some flaws, and contrary to what some people believe, the recommendation to eat a grain-based, high-carbohydrate diet is not based on the best possible evidence.

I’ve written hundreds of articles about diet and health on this website, as well as for other blogs and magazines, and I’ve repeatedly discussed what science and evolution can tell us about how to eat for optimal health. However, as I realise that a lot of people aren’t interested in reading long and comprehensive articles about saturated fats, optimal carbohydrate intake, and micronutrient deficiencies, but rather just want a simple list of what they should eat, I thought it was time to put up a simple step-by-step guide to designing a healthy diet.

To keep this article from getting excessively long, I don’t go into the smaller details or discuss the scientific evidence on each and every point. This is something I’ve done repeatedly in the past, so if you’re interested in learning more about one or more of the things I mention in this article, just use the search function on the site. You can also drop by a comment in the comment section below the article if you want me to provide more information or additional sources for some of the claims made in this article.

Without further ado, let’s get to the 12 steps

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