Over the last couple of years I’ve covered a wide range of nutrition-related topics, both here on the blog and on other health-oriented websites, and I’ve repeatedly highlighted the important role diet plays in the prevention and treatment of chronic disease. I also write about a wide range of other topics, such as sun exposure, sleep, stress, physical activity, exposure to harmful substances, and microbial exposure, but as the quality of our diet is largely what determines our health and body composition, I tend to give the food we eat a little extra attention.
Perhaps needless to say, I don’t just advice and help others on how to eat, I also practise what I preach. I thought it was time I did a post describing my own daily diet. I’ve done this in the past, and not a whole lot has changed since then. However, I’ve made some slight adjustments. Also, some new readers have probably come on board, so I thought it was time for an update.
Hopefully this can give you some tips on what types of food you should put on your plate!
Some of my typical meals
- General info: I eat a Paleolithic, hunter-gatherer type diet that is primarily composed of meat, seafood, eggs, fruits, and vegetables. Occassionally I also consume some whole grains, fermented dairy products, and alcoholic beverages (usually wine). I’m not 100% strict with the diet, and I’m not afraid of the occasional cheat. I mostly cook my own meals at home. If I’m on the go I might bring some hard-boiled eggs, cooked tubers, etc.
- Food quality: I eat almost exclusively organic, wild, and/or grass-fed foods.
- Lately, these foods have been the main components of my diet:
- Animal source foods: Eggs, canned tuna, mackerel, reindeer liver, and beef.
- Fruit: Bananas and apples
- Vegetables, herbs, and spices: Onions, sauerkraut, fermented root vegetables, garlic, turmeric, ginger, basil, sweet potatoes, lettuce, tomatoes, cucumber, avocado, broccoli, and rutabaga.
- Dairy: Butter.
- Oils: Extra virgin coconut oil and extra virgin olive oil.
- Daily caloric intake: Depends on how active I am. I don’t count calories. I kept a food journal a while back, and it showed that I took in roughly 3000 kcal/day. I weigh a little less now, so my total calorie intake is probably a little lower.
- Macronutrient distribution: 20-40% carbohydrate, 35-55% fat, and roughly 25% protein. My carbohydrate intake is usually closer to 20% than 40%, but if I do a lot of high-intensity, prolonged endurance work (which I rarely do), I usually eat more starch and the percentage of total calories derived from carbohydrate may end up approaching 40%. If I don’t do a lot of strength training, the percentage of total calories derived from protein might end up being a little lower than 25%, while if I do a lot of lifting I might go a little higher.
- Number of meals: 3-4
- Meal timing: I eat when I’m hungry. I usually don’t eat my first meal of the day until about 10 a.m. – 1 p.m., and I try to avoid eating right before I go to sleep.
Now I want to hear from you: Do you need any help with adjusting your own diet so it better supports your health & fitness goals? What does your diet currently look like? Do you stick with a strict Paleo diet, or do you adhere to a 80/20 or 90/10 rule? Or perhaps you eat a completely different diet…? Let me know in the comment section below.