All natural Food List

[taylorbakerjr]

Possibly the most outdated place you could be getting diet & supplement advice. Your diet appears to be severely deficient in fat.

Idk, if that book is outdated in dieting methods I may be. I balance 40% protein, 40% carbs, and 20% fats. Is that defficent?

[ZMan45]

Im not taking advice from anyone person. Ive been in this game about 6 years now. Ive reached my goals everytime, wether it be benching more squating, bulking, cutting. I just am not a person to say Im better than anyone else and my quest to learn more will never end. So if someone has a different view or technique on an exercise or diet I want to here it and disect the pieces as they apply to me.

Read over this forum including the sticky threads. You'll learn more in a day than you have ever reading that Arnold book.

[necon76]

Idk, if that book is outdated in dieting methods I may be. I balance 40% protein, 40% carbs, and 20% fats. Is that defficent?

Using arbitrary ratios to form your diet is pointless & redundant. You made no mention of fat sources earlier, hence my comment. Without knowing specific quantities, there is no way for us to know if you're consuming adequate amounts of anything.


If you want to know what your actual requirements are, start here. http://forum.bodybuilding.com/showth...hp?t=121703981

[iviicrociot]

I just put brown sugar and butter on my baked sweet potato... am I going to die?

[chameleonism]

I just put brown sugar and butter on my baked sweet potato... am I going to die?

There is a strong correlation between those who eat sugar and die later in life...so yes.

[taylorbakerjr]

Ok I spent a few hours watching videos on Macronutience and if Ive figured everything up right on a Cutting routine. 5 foot 8 inchess 201 lbs. I need 39% Protein (800 Calories) , 51% Carbs (1050 Calories) , and 10% Fats ( 450 Calories)

[DGetsCut]

thanks for the reply much appreciated, this was the closest to answering Wat I was asking so far.

Whole foods are a good place to start, and foods that you can pronounce their ingredients. Organic veggies, grilled and steamed food rock.

[ZMan45]

Ok I spent a few hours watching videos on Macronutience and if Ive figured everything up right on a Cutting routine. 5 foot 8 inchess 201 lbs. I need 39% Protein (800 Calories) , 51% Carbs (1050 Calories) , and 10% Fats ( 450 Calories)

No, you really haven't. Don't use percentages, they mean nothing. And 10% fat. That's 50 grams. You're 200lbs. 0.25g/lb of bodyweight on fat isn't going to cut it. Read the stickied thread at the top of THIS FORUM.

[SteadyHoldNow]

The avoidance of "processed" foods as I'm to understand the movement typically revolves around grains. Wheat and corn usually. While neither is necessarily bad in and of itself, through the act of processing the foods by milling, blanching, etc, much of the food's nutrients, particularly water-soluble vitamins (your b's and c's), are removed. These are often added back in via the vitamin fortification process, but the end result is no longer a whole food. As a general rule, processed foods do not resemble their whole food counterparts, i.e. a cheeto looks nothing like corn, and a slice of white bread looks nothing like wheat.

The other area where you see foods processed is of the canned or ready-made varieties The issue some people have with these is the high sodium content, the preservatives which are often benzoates, and the loss of nutrients through pasteurization and dehydrating. By avoiding pre-packaged meals, simple carbs and snack foods you can cut out most processed foods. As far as cold cuts are concerned, I would say that yes that rectangular block of ham thing and the bologna is processed, but the smoked turkey? No, not really.

[AlwaysTryin]

OP I don't even think you know what you're asking or trying to do. You are completely confused

I.e you ask this question

Thanks, I mean I know the basics as I described. Theres quetions though like luchmeat? [b]Are they ok to eat even with all the preservatives that are in therm?[b]

And you stated this elsewhere

I agree that those are all good for you and I am aware they contain sugar as well as fruit wich i would not give up either. I guess I started a lot of confusion when I said processed a better word I should have said was I was trying to stay away from as many preservatives as possible. I know there are things that are processed that arent bad for you just trying to widen my knowledge on the subject.

See? You have no idea what you're on about even

[determined4000]

single ingredient
the ingredient is what the food is

[Makween]

Im not taking advice from anyone person. Ive been in this game about 6 years now. Ive reached my goals everytime, wether it be benching more squating, bulking, cutting. I just am not a person to say Im better than anyone else and my quest to learn more will never end. So if someone has a different view or technique on an exercise or diet I want to here it and disect the pieces as they apply to me.

...except that you don't. You want people to confirm what you already think, hence your refusal to listen to any reply except the one telling you some stupid **** about eating 'clean'.

[sleseur93]

Get out of the eating "clean" mentality. There's no such thing as clean foods and every calorie in every food is held the same. Vitamins and all of those extra supplements you take are pointless if your so called "clean" diet is sufficient enough to give you all of your necessary macro nutrients. If you enjoy them that's one thing but if you're doing this based on what magazines like Men's Health or other supplement websites tell you, you're wasting your money.

[765]

read this http://forum.bodybuilding.com/showth...hp?t=121703981

Basically, you need to meet your protein/carbs/fats goals while meeting your micronutrient (vitamins, minerals) goals...You can put your diet into a website like fit day to see what micronutrients you are deficient in; then either take a specific vitamin to supplement that deficiency or use a food high in that vitamin/mineral to supplement the deficiency.

Protein - 1g/lb of bodyweight
Fats - .5g/lb of bodyweight
Carbs - Rest of your daily caloric allowance

READ THIS FIRST http://forum.bodybuilding.com/showth...hp?t=121703981

[WonderPug]

Protein - 1g/lb of bodyweight
Fats - .5g/lb of bodyweight
Carbs - Rest of your daily caloric allowance

I disagree, as once sufficient protein and dietary fat are consumed, additionally calories can be composed from whatever mixture of CHO and additional protein and fat the individual desires.

[rakan92]

I disagree, as once sufficient protein and dietary fat are consumed, additionally calories can be composed from whatever mixture of CHO and additional protein and fat the individual desires.

But isn't it better performance wise to add the remaining from carbs since its protein sparing as well as easily used for energy? I am talking performance here ....if u could elaborate on that wonder

Thanx in advance

[WonderPug]

But isn't it better performance wise to add the remaining from carbs since its protein sparing as well as easily used for energy?

Protein is more "protein sparing" than fat or CHO, and the performance impact of macronutrients combinations vary by individual, especially regarding resistance training.

[maggiesfarm]

Guy asks for advice about eating natural, gets accused of having an eating disorder. Jeez. But DGetsCut and SteadyHoldNow gave solid advice.

taylorbakerjr: there's more to it than macros. It's a useful model, but like all models, it purposely throws out a lot of detail. But I suppose that's why they're called macronutrients. And other people have chimed in on the ratios but I want to talk about some other stuff.

Preservatives... just check the labels, usually they're labelled as such. Sodium benzoate and EDTA are common ones, you can look up the rest. But be prepared to chuck stuff more often. Many things last less than a week, even in the fridge, whereas with preservatives they will last a couple of months.

IMO veggies, dairy, eggs should be, if possible: local, organic, in-season, fresh. Fresh beats canned & frozen, if it's in season, for nutrients and taste. Whole grains beat boxed cereal & instant oats/rice/whatever. And I don't mean like, Honey Nut Cheerios because it says it has whole grains, I mean buckwheat or quinoa (in before quinoa is not a true grain). Basically, since you already probably spend a good amount of time preparing meals, don't opt for convenience if there is a fresher option. And, as it is often said, "avoid the center aisles." A good guideline is: if it makes health claims on the package, it's not healthy. Also, real cheese has a rind, and does not come in individually wrapped slices.

Pasta is "processed" in the sense that is made from flour. In general things made from flour are going to be calorically dense, and high on the glycemic index (bigger blood sugar spikes). White flour has less fiber than whole wheat flour. Bromated flour has an additive which has been been banned in most sane places (not the US, naturally) because it causes cancer. I don't think semolina (pasta flour) is bromated, though, just garbage like wonder bread. Go for organic whole wheat pasta if some of that bugs you, or swap out for a whole grain. Variety's good anyway.

Also IMO you're missing out with the frozen veggies... I only ate those for a while but fresh is way tastier, if sometimes less convenient. For instance a bag of frozen broccoli florets is not gonna have the stems, but the stems are the sweetest part, once you peel them. Watch some of Jacques Pepin's videos on YT if you're unsure how to prep certain things, he will turn you into a world class French chef (maybe).

I like the movie Food, Inc. It's brief and entertaining and outlines some of the issues that big agriculture creates for individual health and also society at large. There are some interviews with Michael Pollan in it, and his books and articles are also good resources (better than the movie actually).

A side note on GMO: some recent studies have linked "Roundup-ready" crops with higher rates of cancer in lab rats. California's recently-defeated Prop 37 would have forced food with GM ingredients be labeled as such. Not banned, or taxed, just *labeled*. Ironically, the owners of many natural/organic food lines donated large amounts of money toward its defeat, because they are owned by the "old guard": Kashi by Kellog's, Honest Tea by Coke, Stonyfield by Dannon, etc. That's more political than what you were after, but eating naturally also means getting to know where your food comes from.

Overall what I would say is that just because you can hit your macros with McDonald's (as people here have suggested... and Rippetoe and others), doesn't mean there aren't a million other reasons not to do that. Just like calories don't tell you about macros, macros don't tell you about other stuff.

I like this cookbook: amazon.com/Healthiest-Meals-Earth-Surprising-Unbiased/dp/B003XU7WFK
Good recipes with healthy ingredients and short articles about why they are good for you.

Sorry that was a novel. I like food.

[edit: removed some late night political rant]

[maggiesfarm]

btw dude I saw your pics in the transformation thread... what you did in such a short amount of time is *insane* and I can honestly say it's motivated me to do better.

[determined4000]

Preservatives... just check the labels, usually they're labelled as such. Sodium benzoate and EDTA are common ones, you can look up the rest. But be prepared to chuck stuff more often. Many things last less than a week, even in the fridge, whereas with preservatives they will last a couple of months.

It's not farmer's market season anymore, but I think veggie intake should be, as much as possible: local, organic, in-season, fresh. Ask yourself sometime: how much antibiotics are in our chicken? Is it getting bathed in ammonia or irradiated because of all of the feces they leave on it (probably)?

Show more frequently and buy less
no need to throw stuff out

Secondly, if you arent buying packaged food, you dont need to be reading the label to look for preservatives (fresh meat, produce, bread, dairy, etc)

[2012reso]

It sounds like you're developing disordered eating patterns and that your misunderstanding about nutrition is causing you to waste time and money doing things that are entirely useless.



"Clean food" is a term often used by those that don't understand even the most basic aspects of nutrition.

If you want to learn about nutrition, start here and view the videos of interest.

Lol. Typical elitist/condescending/smarta** comment from posters on the nutrition section, often used by those that try to make nutrition more complicated than it really is. One can easily understand the basic, extremely simple rules of nutrition, and at the same time use the words "clean" and "dirty" as a simple differentiator between two types of food. If you are still unsure what properties these terms have consistently been associated with, I'm afraid you are not in any position to say someone doesn't understand the "most basic aspects of nutrition".

[Haveboards]

Lol. Typical elitist/condescending/smarta** comment from posters on the nutrition section, often used by those that try to make nutrition more complicated than it really is. One can easily understand the basic, extremely simple rules of nutrition, and at the same time use the words "clean" and "dirty" as a simple differentiator between two types of food. If you are still unsure what properties these terms have consistently been associated with, I'm afraid you are not in any position to say someone doesn't understand the "most basic aspects of nutrition".

Please differentiate between 'clean' and 'dirty'?


Also please categorize the following by your definition;

Protein powder
Olive oil
Sugar
Fish oil
Milk
Fruit
White rice
Brown rice

[layarph]

Please differentiate between 'clean' and 'dirty'?


Also please categorize the following by your definition;

Protein powder
Olive oil
Sugar
Fish oil
Milk
Fruit
White rice
Brown rice

Looking forward to the answer.

[Makween]

Brb, there is no middle ground between living off of 100% chicken breast and vegetables or living off of 100% fast food. You have to do one or the other.

[2012reso]

Please differentiate between 'clean' and 'dirty'?


Also please categorize the following by your definition;

Protein powder
Olive oil
Sugar
Fish oil
Milk
Fruit
White rice
Brown rice

Clean foods are whole and/or micronutrient dense. Everything on your list is clean except for protein powder.

[WonderPug]

Clean foods are whole and/or micronutrient dense. Everything on your list is clean except for protein powder.

Olive oil, sugar and fish oil are neither whole foods nor micronutrient dense. In fact, not only are they processed foods, but they're all devoid of micronutrients, so I guess you ment to call them "dirty", right?

[2012reso]

Olive oil, sugar and fish oil are neither whole foods nor micronutrient dense. In fact, not only are they processed foods, but they're all devoid of micronutrients, so I guess you ment to call them "dirty", right?

Definition of a "whole food" straight from Google: "Food that has been processed or refined as little as possible and is free from additives or other artificial substances." May want to review that, and then notice that olive oil and sugar meet this criteria. Also, fish oil is omega-3 dense (a micronutrient).

[layarph]

Definition of a "whole food" straight from Google: "Food that has been processed or refined as little as possible and is free from additives or other artificial substances." May want to review that, and then notice that olive oil and sugar meet this criteria. Also, fish oil is omega-3 dense (a micronutrient).

May want to review what term is actually being discussed.

EDIT - There is no dispute over what a whole, unprocessed food is.

[2012reso]

May want to review what term is actually being discussed.

EDIT - There is no dispute over what a whole, unprocessed food is.

Clearly there is, since WonderPlug just implied a food being processed makes it not whole. Perhaps this is the source of confusion among some of you.

[WonderPug]

Definition of a "whole food" straight from Google: "Food that has been processed or refined as little as possible and is free from additives or other artificial substances." May want to review that, and then notice that olive oil and sugar meet this criteria. Also, fish oil is omega-3 dense (a micronutrient).

You think dietary fat is a micronutrient and table sugar is a whole food?

Wow, just wow.