Nutrition is simple...

Why? Because it's purely about planning. There is one simple rule when it comes to nutrition that seems to be the parent or primary: Have a plan. Everything else is a subcategory of this basic principle. Yes, there are a huge number of details that go into all the various subcategories and special situations but this is the most basic and the best way I have found to simplify all the confusion that swirls around. I don't do fads, I don't copy "influencers", I don't look for a pill to solve everything...I just do my best to have a plan. I mess up the plan a lot, more than I'd like, but I do try to stick to it 75-90% of the time. And anyone proclaiming to be "100%" all the time? I’d probably go ahead and dismiss them as well; no human is perfect.

So what’s the plan?

40/40/20. That’s how it take breaks down and here's what it means:

40% lean quality proteins

40% fibrous carbs

20% starchy carbs (you can make this less and add to the fibrous at times)

You could do a quick Google, Bing, or whatever search bar you have up top but I’ll make it easy on you and drop a short reference list for all three. Bear in mind these are not exhaustive lists but merely starting points of quality sources. Start here, search, and add.

Proteins

Animal Protein

Baked Chicken

Broiled Scallops

Cajun Chicken Breast

Canned Salmon in Water

Canned Tuna in Water

Chicken Soup

Chilean Sea Bass

Citrus Grilled Chicken

Egg White Omelet

Egg White Souffle

Grilled Ahi Tuna Steak

Grilled Chicken

Grilled Halibut Steak

Grilled Oregano Chicken

Grilled Pork Chop

Grilled Salmon

Grilled Shrimp

Grilled Sirloin Steak

Lemon Filet of Sole

Lox

Roasted Turkey Breast

Salsa Chicken Breast

Sashimi

Scrambled Egg Whites

Teriyaki Salmon

Top Round Steak

Tuna Fish Salad

Turkey Burger

Turkey Sausage

Dairy Protein

1% Cottage Cheese

Cheese Wedge

Fat Free Mozzarella

Frozen Yogurt

Greek Yogurt

Lite Yogurt

Low Fat String Cheese

Protein Bar

Protein Powder

Skim Milk

Plant Based Protein

Bean Soup

Chestnuts

Handful of Walnuts

Hummus Dip

Kashi Go Lean Cereal

Kashi Heart to Heart Cereal

Lentils

Navy Beans

Peanut Butter

Small Bag of Almonds

Small Bag of Mixed Nuts

Tempeh

Tofu

Vegetarian Protein Bar

Veggie Burger

Fibrous Carbs

Mustard greens

Fennel

Grilled Eggplant

Green Bell Peppers

Edamame

Frozen Strawberries

Grape Tomatoes

Arugula

Fresh Apple

Lima Beans

Brussel sprouts

Banana

Mango

Black Beans

Craisins

Canned Pumpkin

Bok choy

Cucumbers

Cauliflower

Kale

Frozen Blueberries

Carrots

Celery Slices

Dried Apricots

Black Eyed Peas

Frozen Grapes

Fresh Grapes

Kidney Beans

Cantaloupe

Broccoli Rabe

Blueberries

Broccoli

Fresh Strawberries

Navy Beans

Chili Peppers

Mushrooms

Lettuce Varieties

Collard greens

Grapefruit

Grilled Asparagus

Nectarine

Onions

Papaya

Peach

Pear

Pickles

Plum

Pomegranate

Radishes

Red Bell Pepper

Rutabaga

Scallions

Shaved Ginger

Sliced Mixed Berries

Sliced Oranges

Sprouts

Squash

Steamed cabbage

Sun-Dried Tomatoes

Tangerines

Tomatoes

Wilted Spinach

Zucchini

Starchy Carbs

Acorn Squash

Angel Hair Pasta

Applesauce

Baked Potato

Banana

Barley

Basmati Rice

Brown Rice

Butternut Squash

Cereal

Corn

Cous Cous

Cranberry Sauce

Cream of Wheat

Fat Free Granola Bar

Jasmine Rice

Linguine

Long Grain Rice

Oatmeal

Oyster Crackers

Parsnips

Pasta Salad

Peas

Pretzels

Quinoa

Red Bliss Potatoes

Ritz Crackers

Saltines

Spaghetti

Spelt

Sprouted grain bread

Sweet potato

Sweet Potato Fries

Whole Wheat Bread

Whole Wheat Bread Stix

Whole Wheat English Muffin

Whole Wheat Pita

Whole Wheat Waffle

Whole Wheat Wrap

Ziti

Following this breakdown for the overwhelming majority of people will more than likely lead to a healthier system on the inside and outside. Reminder: This is not MY science. This is nutritional science and biochem and simply how the majority of the majority of the majority of our bodies operate. If we have our macronutrients in order and they're from quality sources then it stands to reason our micronutrients will be in order as well.

All the fancy diet fads with fancy names and fancy apps with fancy people promoting them tend to be a bunch of nonsense. There’s nothing fancy about proper nutrition. There’s also nothing especially complicated or esoteric about it either. Yes, some of us have an easier time from the “planning” perspective because we don't mind eating similar foods or the same things a lot whereas others may require a little more effort to provide themselves with the palate variety that fits their taste buds (recall it’s always best to have your plate look like a painter’s palette with color and variety). Most of us fall into either of these categories but the approach is still the same: Planning. We hear all the time about bad carbs this and bad carbs that, but if we follow the 40/40/20 plan our intake would be considered a low-carb diet when compared against our normal daily American plate. Carbohydrates are not bad (they’re a necessity for our systems to function properly); they’re just not all equal in terms of quality. Proteins are no different in that not all of them are equal in terms of amino acid make-up, provision, and construct. But that starts to get a little bit into the details where folks' eyes glaze over so kicking-off with the lean quality list is a more reasonable approach.

Quality is just as important as quantity. You can have far more quantity of quality foods than lower quality foods.

Which leads me to the preparation aspect, meaning we cannot forget that HOW we prepare our food plays a consequential role in terms of the final quality. Picking the rights foods becomes null and void if you drench it with butter and oils; no, I don’t want to hear the complaints. Learn how to use a spray bottle correctly if you want to add oil. Your body and mind will thank you. At the same time I can see how the whole "preparation" aspect seems daunting. I completely understand, but the resources for recipes and ideas is vastly different than the world when I started learning about all this in the mid '90's. Yes, you can sign-up for any number of the subscription apps or platforms where they "allow" access to their secret recipes or their food delivery service; nothing wrong with any of it if you don't want to do that section of legwork, but taking a little bit of time to learn the foundation and develop a clear understanding of meal preparation sets you up for long-term success.

I understand this plan doesn't address the psychological aspects of food and the relationship humans have with it. That's a related topic but outside the scope of this commentary. The goal here is to simplify the unnecessary and confusing nonsense circulating about macronutrient breakdown.

Let me put it this way: I hear quite often when I share this 40/40/20 plan that, “I still have to live!” Well, your version of “living“ got you where you are today and it doesn’t seem to be working. Perhaps we should try a new approach. Perhaps we should try one that works.

40/40/20. That's it. Better nutrition, better health, a better version of you. Simple.

None of this make sense? Drop me a line and tell me why.