This will change as new information becomes available, because it’s always changing!
Eating well is not about eating a lot or eating expensively: it’s about getting the most good (nutrition) out of the food (fuel) that goes into your body (the human machine) so that you can be smarter, stronger, faster, better… all those things that make life worth living!
So, what does that mean?
First off, eat regularly. Eat breakfast, lunch and dinner, and maybe healthy snacks in between. (If you count calories, your daily intake should be divided over the full day, including snacks.)
Eat the right amount. Most people eat too much of the wrong things: your protein amount should be about the size of a deck of playing cards; your carbohydrate (brown rice, potatoes, whatever), the size of your fist; your vegetables (dense veggies like broccoli, carrots, turnips, etc.) should at least equal the amount of the other two put together. (The amount you need will go down once you hit your 40’s or 50’s; don’t let that one sneak up on you!) Note that a “serving” of natural almonds is 12. (I’m sad about that…)
Eat real food. Get as close to nature as you can: prepared from fresh is best; then prepared from frozen. It need not be difficult: check out local fruits and veggies in season at your grocer, and the frozen food section during off-season.
Eat real -good- food. Look for nutrient-dense food: intensely-colored fruits (berries!) and vegetables (broccoli! sweet potatoes!) are a good starting point; make your carbohydrate work for you in brown rice, whole grain pasta and breads, bulgur.
Eat simply. The more stuff you do to it, and the more you add to it, the more difficult it is to get what you need and avoid what you don’t need. On the other hand, herbs and spices are excellent for you, especially if fresh, and a squeeze of lemon can go over anything -including- a glass of water.
Eat -good- fats in moderation and avoid the rest. Butter is good for you in small amounts and only for flavor; use olive oil and sunflower seed oils for salads and cooking. Avoid Genetically Modified Organism (GMO) products, as their safety has yet to be proven; if you like, I can provide a post on the differences that make GMOs so worrisome. (GMOs are genetically engineered (GE) and have their birthplace in laboratories.)
Eat a variety of foods. Every meal should be a multi-colored adventure, a rainbow of flavors and textures. This helps ensure that you get the sustenance you need for your optimum health. Be sure there is red and green and orange on your plate – your body will thank you for it!