Nutrition basics
Eating well, simply
General education on a few popular ways of eating, with the things worth considering for each.
The information on this page is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Before making any significant change to your diet or lifestyle, consult a qualified healthcare professional or registered dietitian.
Calorie counting
- Start simple: learn the calorie counts of foods you eat often. Many free apps and websites have large food databases.
- Watch portions: even healthy foods add up in large amounts.
- Eat mindfully: slow down and enjoy your meals.
- Stay consistent: track your intake regularly in a journal or an app.
- Seek balance: it’s not just about calories. Aim for fruits, vegetables, lean proteins, and whole grains.
Sample day (about 1,300 calories)
- Breakfast: 2 boiled eggs, 1 slice whole-grain toast, 1 medium apple (about 315 calories)
- Lunch: grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette (about 350 calories)
- Snack: 1 small Greek yogurt (about 120 calories)
- Dinner: baked salmon with steamed broccoli and quinoa (about 450 calories)
- Drink plenty of water and adjust portions to your own needs.
The Paleo diet
- Focuses on whole, unprocessed foods: lean meats, fish, eggs, fruits, vegetables, nuts, and seeds.
- Avoids refined sugar, grains, most dairy, and processed foods.
- Things to consider: cutting out dairy, grains, and legumes can make it harder to get enough calcium, vitamin D, and fiber, and it can be hard to maintain long term. Research on long-term effects is limited.
Intermittent fasting
- An eating pattern that cycles between periods of eating and fasting. It focuses on when you eat rather than what you eat.
- Common methods: 16/8 (eat within an 8-hour window each day) and 5:2 (eat normally five days a week and reduce calories on two).
- Stay hydrated and keep your meals balanced during eating windows.
The ketogenic (keto) diet
- A high-fat, moderate-protein, very low-carb plan (usually under 50 g of carbs a day) that shifts the body toward using fat for fuel.
- Common choices: avocado, nuts, seeds, olive oil, meat, fish, non-starchy vegetables, and berries. Limits bread, pasta, sugar, and most fruit.
- Things to consider: some people feel unwell during the first days (often called the “keto flu”), and some nutrients can be harder to get. Keto isn’t right for everyone.
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