Dr. Kristen Mitteness
My version of a healthy meal
Updated: Mar 28, 2020
I recognize that not everyone realizes just how much their food choices affect their physical and mental health. Chances are, if you are reading this, you do. I wanted to give you a rundown of how I have decided which foods make the cut for me. Michael Pollen wrote a book called, Food Rules. These are my, personal, Food Rules.
Characteristics of my meals:
Animal protein - ideally (but not always), locally raised and sustainably farmed
Fat for cooking or drizzling
What I hope to accomplish with my meals:
Satiation for minimum of 4 hours - if it doesn't keep me satisfied for at least 4 hours, I don't consider it a meal.
More anti-inflammatory properties than pro-inflammatory - I want my food to provide health more than sickness.
Nutrient dense with bio available vitamins and minerals - while vegetables have lots of vitamins and minerals, some of them aren't bio available (available for human use) or difficult to convert. That's one huge upside of animal products.
Proper hormonal regulation. Minimal insulin surges, no brain fog.
No gastric upset or acne. Both can be triggered by diet.
I have a history of PCOS, carry two genes that have been linked to Alzheimer's and am prone to insulin dysregulation. If I don't stay on top of this now, I will be at risk for PCOS (again), type II diabetes and dementia.
I want to feel good and look healthy.
I want to provide this best possible outcome for any future children I have.
I want to die fast rather than suffer with a chronic disease in my last years of life.
I'm not perfect, nor do I ever claim to be. There are certain things I have found are never worth it: bread, cereal, soy or highly processed grain products. There are certain things I will have on occasion: cheese, chocolate, wine, traditionally prepared beans (hummus or refried), local and gluten free oats, homemade or gluten free treats. There are a few things I might choose to eat a few times per year: grilled cheese, naan bread, non-gluten free treats. I eat an occasional snack of nuts and seeds, fruit and even organic popcorn. I can be a sugar monster with no brakes so I have to make sure I keep that at bay and out of the house. If there is candy at the office and I have one, I'll eat 6 more, end up with a stomach ache and be annoyed because I knew that would happen. The only sweeteners I keep around are honey, maple syrup and quality chocolate.
I wrote a post on how to put together a healthy meal. If you are interested in finding your Food Freedom, I highly suggest reading this book by Melissa Hartwig Urban.
Do you have your own Food Rules? If so, I would love to know!