How do you decide WHAT to eat?

There are a number of different dieting approaches which dictate your food choices. You could consume a paleo diet, a low carbohydrate diet, a vegan diet, a high protein diet, a clean eating plan and many more, and while they all have a lot of differences, they all have three things in common:

• They all restrict calories to some degree
• They all emphasise low energy density, non-hyper-palatable and highly satiating foods
• They all promote and emphasis on whole, unprocessed foods
• Note that the first point is generally accomplished by the second and third

It is these three points which should tell you how to choose your foods, alongside what you know about your nutrient needs. It is these points which you should consider before looking at labels because although a label will tell you the nutritional content, it will not tell you how it will impact your food choices for the rest of the day, nor how it will impact how satisfied you will feel after eating.

When choosing the specific foods to go for, the advice we will give shouldn’t really come to much of a surprise. Choose the following as the backbone to your diet:

• Unprocessed lean meats, both white and red. A lean meat is one which has little visible marbling (so a sirloin steak has a lot of fat, but it’s almost all at the edge which can be removed. Pork loin steaks are the same, but ribeye steaks and lamb chops contain a lot of fat within the meat itself. Lean mince can be considered (anything less than 10% fat by weight).
• Fresh fish and seafood (canned is OK but be aware of mercury in canned tuna)
• Minimally processed vegan alternatives such as tofu or quorn
• Eggs and minimally processed dairy*, as well as dairy alternatives
• Unprocessed sources of dietary fat to compliment the above, preferably in whole food form such as nuts, seeds, avocadoes and olives but also some high monounsaturated fatty acid oils such as olive oil
• Fresh green non-starchy vegetables
• Fresh brightly coloured non-starchy vegetables
• Fresh starchy vegetables like potatoes (all kinds), parsnips, squash and corn
• Fresh fruits
• Pulses and legumes
• Minimally processed whole grains and whole grain products
• Minimally processed dairy includes unsweetened low-fat or fat free yoghurt and semi or fully skimmed milk.

Of course, alongside these some foods such as cooking pastes, sauces, spice blends/ rubs/marinades, moderately used condiments and other necessary cooking ingredients are fine to use so long as you follow the advice to come. For now, be mindful that the manner in which you cook your food will have a profound impact on the calorie and nutrient content of that food. Removing the skin and visible fat from protein sources will reduce both, whereas sautéing in oil, deep frying or cooking with butter will increase both. There is no right or wrong, with neither option being inherently, acutely damaging, but the impact that this can have on your fatty acid intake and calorie balance must be something you consider.