3 Simple Principles to Eating Well

ferly prado

Written by Ferly Prado

August 13, 2021

 3 Simple Principles to eating well sounds too good (or too basic) to be true. But I assure you it’s not too good to be true and they are so simple you can start using them as early as today. My name is Ferly, I am professional dancer, a certified nutritionist, and I have made every dietary mistake on God’s green Earth before getting my certification under Precision Nutrition.

Yes, I am that girl!

I have learned from both my (enormous) mistakes and liberating studies. Eating Well means you are gifting your body the things it needs not only to survive but to thrive!

3 simple principles
ferly prado

My hope is that this is the beginning of substantial positive changes for you that support both your short-term and long-term goals.

These are SUSTAINABLE practices, which are a must for a thriving lifestyle.

Let’s get to them…

PRINCIPLE #1: WHAT YOU EAT MATTERS

healthy vs unhealthy food 3 simple principles

Just like I mentioned in my last Blog Post “DO NOT: Dangerous Dietary Beliefs you Should Avoid, I often wonder how my ancestors ate. Think about it: without a fridge, a freezer, a microwave… did I lose you?

I am not suggesting we get rid of technology’s best things. What I am suggesting is awareness to the fact that they had no option but to eat what creation offered. They harvested, they picked, climbed trees for food, and maybe once in a while killed an animal for food. No Oreos or Lay’s Chips to be found.

3 Words: Eat Whole Foods.

And if your budget allows it, eat organic as much as possible.

HelpGuide.org states, “Organic foods often have more beneficial nutrients, such as antioxidants, than their conventionally-grown counterparts and people with allergies to foods, chemicals, or preservatives may find their symptoms lessen or go away when they eat only organic foods. Organic produce contains fewer pesticides.

As much as possible, avoid highly processed foods.

EatingRight.org wrote, “’Processed food’ includes food that has been cooked, canned, frozen, packaged or changed in nutritional composition with fortifying, preserving or preparing in different ways. Any time we cook, bake or prepare food, we’re processing food.

Processed food falls on a spectrum from minimally to heavily processed:

  • Minimally processed foods — such as bagged spinach, cut vegetables and roasted nuts — often are simply pre-prepped for convenience.
  • Foods processed at their peak to lock in nutritional quality and freshness include canned tomatoes, frozen fruit and vegetables, and canned tuna.
  • Foods with ingredients added for flavor and texture (sweeteners, spices, oils, colors and preservatives) include jarred pasta sauce, salad dressing, yogurt and cake mixes.
  • Ready-to-eat foods — such as crackers, granola and deli meat — are more heavily processed.
  • The most heavily processed foods often are pre-made meals including frozen pizza and microwaveable dinners.

SIMPLE PRINCIPLE #2: HOW MUCH YOU EAT MATTERS

3 simple principles

As I mentioned on my last blog, use your palm as a guide of how much of each macronutrient to eat every meal:

3 simple principles

For men:

  • 2 palms of protein dense foods with each meal;
  • 2 fists of vegetables with each meal;
  • 2 cupped hands of carb dense foods with most meals;
  • 2 entire thumbs of fat dense foods with most meals.

For women:

  • 1 palm of protein dense foods with each meal;
  • 1 fist of vegetables with each meal;
  • 1 cupped hand of carb dense foods with most meals;
  • 1 entire thumb of fat dense foods with most meals.

I love this reference, too. See where you fall and what practice is suggested:

3 simple principles

SIMPLE PRINCIPLE #3: WHAT TIME YOU EAT MATTERS

And last but not least, try eating your meals around the same time everyday. Every once in a while, when my body is as crooked as the letter S, I call David. David refers to himself as the pain doctor: he causes pain to get rid of your pain. LOL! David is Korean and extremely wise about the human body. He believes the body wants to heal itself, we just have to nudge it in the right direction (especially when we have been steering it in the wrong one for so long). He was the very first person to teach me that: “Eat your meals at the same time”, he told me in his awesome accent.  And there is a science to that. Pick what kind of eater you are: ‘3 large meals’ person, ‘6 smaller meals’ person, or ‘something in between’ person. Decide what time of the day you will eat your meals. Stick to it to the best of your ability.

3 simple principles

This is a practice that will help your brain trust that you will consistently give it what it needs. It won’t go through unnecessary stress caused by irregular eating and poor meals, which leads to water retention and fat storage.

AGAIN, THIS PRACTICE HELPS YOUR BRAIN TRUST YOU. IF IT’S CONSTANTLY WONDERING WHETHER OR NOT IT WILL RECEIVE PROPER HYDRATION OR NUTRITION, YOUR BRAIN WILL COMMAND YOUR BODY (CELLS) TO DO WHAT THEY MUST TO HELP YOU SURVIVE- NOT THRIVE. what does this mean? Most of the time this means water retention and fat storage- all for a rainy a day.

LAST THOUGHTS…

And that is it! 3 Simple and applicable practices that will steer you in the right direction and help the relationship you have with food and your body. In my next blog I share with you the best eating advice I have ever received. It’s so simple and incredibly effective!

Reminder: Plan ahead as much as possible. Planning, in any area of your life, increases your chances of success!

Happy Living,

Ferly

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