Deciphering Sensible Diet Plans
by Ellie Marrandette
Published on January 8, 2024

Deciphering Sensible Diet Plans

Remember that old Dragnet quote, “Just the facts, ma’am. Just the facts”? I suppose that’s what you’ve been waiting for from me, right? Just the facts – a specialized “diet” plan. Sadly, that’s impossible when everyone has a different chemistry. (And yes, I know that wasn’t Sgt. Joe Friday’s exact quote.)

Several male patients previously declared to me, “Just tell me what to do, Ellie. I’ll do it.” And they did, until they were bored, peer-pressured, or they attended a Superbowl party and their diet went out the window. Then they felt disgusted and quit. That’s exactly why I wanted you to concentrate on awareness first. Recognizing, “Here’s my weakness, let’s strategize.”

Fact: I highly recommend the Mediterranean, DASH, and Volumetric Diet plans. All are variations of the same sensible plans that follow the timetable for digestion.

Let’s look at that timetable:

Carbohydrates metabolize in 1-3 hours. Simple (sugary) carbs burn up faster, fibrous carbs regulate and slow insulin release and last longer.

Proteins last 2-4 hours. Ideally, most people should only consume 20 -25% protein daily. Too much stresses the kidneys and might even cause kidney stones.

Fats are broken down in 5-7 hours. Know the difference between beneficial and unhealthy fats. Good fats like olive oil, eggs, and avocados raise good HDL cholesterol. Dangerous fats are saturated and hydrogenated. These clog arteries and risk heart disease. Fatty meats, and hydrogenated oils on French fries and potato chips are on the list.

Look at today’s typical male American diet:

Mornings begin with eggs, bacon, hash browns, buttered white toast, or sugary cereal. Lunch consists of a fast-food burger, fries, and a drink. Then mid-afternoon, weary, you recall donuts are in the break room. Returning home, your wife fixes meatloaf, mashed potatoes with gravy, broccoli, rolls w/butter, and a small salad w/ ranch dressing for dinner. A bowl of ice cream rounds out your day a few hours later.

Did you recognize what’s dangerous about the American diet? Fatty foods overlap each meal before they burn up as energy, thus packing on the pounds, and stressing the heart. However, dietary balance using diverse nutrients works as God intended.

What should your daily diet look like? First, every meal should contain all three food groups. Concentrate on choosing healthier nutrients but anything is fine occasionally.

Breakfast:

 It’s okay to wait a bit after coffee.

Drink a glass of cold water after waking.

Coffee in moderation (a little sugar and creamer if you wish.)

4-6 ounces of good-quality Greek yogurt or equivalent with good acidophilus bacteria and no chemicals like artificial sugars. Add berries, (or other fruit) walnuts, and milled flaxseed for fiber.

8 ounces of any whole-grain cereal, (Raisin Bran, Shredded Wheat, Kashi cereal, Grape Nuts, Oatmeal.) Search the label for 4-5 grams of fiber in each serving.

1% or 2% milk, or milk substitute.

Of course, 1-2 scrambled eggs, whole grain toast, orange juice, pancakes, or French toast (w/real syrup) are also fine in moderation.

Lunch:

Be aware of portion control. If you are an athletic 180 lbs., you’d certainly need more than someone who is a sedentary 150 lbs.

Garden salad with grilled chicken, tuna, turkey, or shrimp (drizzle with dressing or make your own.)

Whole grain bread with 2 slices of meat, lettuce, tomato, and cucumber.

Soup and crusty bread.

One or two eggs with vegetables and lean meat.

Pita stuffed with veggies and chopped lean protein.

Sliced avocado with sliced garden vegetables and low-fat protein, like shrimp or tuna.

“Planned-overs” from previous meals.

It’s okay to have bacon, cheese varieties, and cold cuts occasionally.

Dinner: 

Envision your plate with 5x more vegetables than meat. Include a combination of proteins, carbs, and good fats. If possible, use smaller plates if trying to lose weight. It’s a mental trick.

Pasta, especially whole grain, is fine. Consume 1-1 ½ cup of whole grain pasta and add mushrooms, peppers, onions, spices, tomatoes, and lean meat.

Any red meat that is “loin” is perfect. About 4-6 ounces of sirloin, pork loin, tenderloin, 85+ hamburger (all contain energy-fortifying B12.) Or choose chicken, turkey, or fish.) If you pound meat thinner, your brain will perceive this as more. If you eat out, bring home half of your meal and enjoy it tomorrow.

It’s fine to have BBQ ribs or a bratwurst infrequently unless you have health challenges.

Snacks:

Lighter cheeses contain less cholesterol than darker ones.

Nuts, fruit, dark chocolate, guacamole, salsa, a few tortilla chips, grapes, or low-fat (not non-fat) cheese.

Eat small meals throughout the day. Eat until you’re satisfied, not till you’re stuffed. Food is not the enemy so eat for nutrients! Be aware that various foods contain many different nutrients for efficient body metabolism. Nearly every food breaks down into a combination of fat, protein, or carbohydrate so it’s almost impossible to cut out an entire food group. For example, how would you classify an avocado? It contains all three: carbs, protein, and beneficial fats.

The crazy Fruit Diet neglects 50 other essential nutrients needed to live effectively. Therefore, this diet, would not only be exasperating, it wouldn’t work because you’re neglecting many essential nutrients necessary to sustain healthy living. Your hypothalamus rebels.

Our body needs a variety of nutrients to regulate efficient energy. Don’t say, “I’m cutting out all carbs!” Complex carbs are where all the beneficial fiber resides. Don’t avoid one entire nutrient group when trying to lose weight. That’s stinkin’ thinkin’. Cut down on empty calories like sugary, simple carbohydrates.

The First Law of Thermodynamics states it takes energy to make energy. God designed us to run like a well-maintained engine. To keep a steam engine functioning effectively, the engineer must keep adding a bit of energy like wood or coal to keep the train moving. It’s the same with a human machine.

And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him. (Colossians 3:17)

Ellie Marrandette earned her Bachelor of Ministry (BMIN) from Trinity Theological Seminary. God’s direction guided Ellie toward a career as a licensed, certified nutritional counselor. After working with doctors, nutritional centers, and independently, she became the founder of New Creations Ministries, a faith-based solution in overcoming health challenges. In recent years, God has focused Ellie’s path toward writing. She is the author of four Christian novels, a novella, and a non-fiction book on healthy living entitled, Life’s Too Short to Eat Bad Cheese (Nutritional and Life Lessons God Teaches Us.) Her most recent book, God’s Furry Messengers was just published in July, 2023. All can be found Here. Her current endeavor is to complete a children’s devotional this year. For more about Ellie Marrandette visit her New Creations website.  

Image by Wallpaper Cave

 

 

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