nutrition | recommended foods
Our 21st Century Diet Doesn't Work
Prehistoric humans foraged for fruits and vegetables and hunted wild animals for their meals. Their metabolic and other bodily systems evolved and adapted over thousands of generations to require these rich natural food sources for optimum functioning. Evolution is a very slow process. We have the same bodily systems that people did 50,000 years ago, but we're not eating the same foods. This negatively impacts almost every area of our physical and mental health.
Today more than 2/3 of the average American diet is artificial foods manufactured from sugars, oils, and chemicals. We no longer eat the nutrient-dense foods our ancestors ate—the natural foods that are part of our evolutionary design. As a result, our food and energy needs are unbalanced and our metabolic systems suffer. weight gain, lipid disorders, and chronic inflammation that leads to physical discomfort and pain, and eventually premature death.
A Natural & Healing Diet
The Mismatch Method's evolutionary meal nutrition plan is not a diet but a pattern of eating nutrient-rich foods that resemble those eaten by early humans. It's similar to the Paleo and Mediterranean diets, but with a few major differences. Most people who follow the plan report that it slims and reshapes their bodies, but we want to emphasize we're not describing or recommending a weight-loss plan. our evolutionary meal plain is a scientifically-supported and achievable way of eating that will optimize your metabolic system, reduce inflammation throughout your body, feed and energize your muscles, support brain resistance and resilience to daily stress, and leave you feeling... well... amazing.
During your 4-phase health reset you'll learn to prepare meals with foods that improve your body's health while satisfying your hunger. The reset's nutritional meal plan teaches you to avoid foods and beverages known to cause inflammation and encourages you to consume those rich in the nutrients and antioxidants your body requires for stress resilience and optimal functioning. Here are the ten simple guidelines to create an anti-inflammatory diet.
Eat meals filled with fruits and vegetables.
Foods and beverages are composed of six different types of nutrients. Three of these—carbohydrates, proteins, and fats—are called macronutrients which are metabolized to provide energy for your body. The remaining nutrients—vitamins, minerals, and water—are micronutrients, which build and maintain tissue and regulate body functions. Many types of foods contain carbohydrates, often shortened to "carbs." These foods are classified as either "whole" (fruits and vegetables, which are healthy for your body) or "refined" (manufactured foods that are not healthy for your body at all). The carbohydrates these foods contain are called "whole carbs" or "refined carbs." Whole carbs are primarily found in fresh or frozen fruits and vegetables (no sugar, flavorings, preservatives, or chemicals added) which contain naturally occurring sugar, fiber, vitamins, and minerals. These were the primary food sources of our ancient ancestors, and our evolutionary design requires that they are also our primary food sources if our bodies are to function optimally. The fiber in whole carbs slows the digestive process, resulting in more gradual and consistent blood sugar production. This ensures that the ideal amount of glucose passes through your bloodstream and that fat storage is maintained at optimal levels. Meals filled with fruits and vegetables limit excessive storage of fat throughout the body—fat which causes chronic inflammation. Many whole foods contain antioxidants which further reduce chronic inflammation. They are also a rich source of vitamins and minerals for healthy body functioning.
Ensure that at least 1/3 of the vegetables in your meals are green and preferably leafy.
Phytonutrients are found in all plant foods and are responsible for the varied color and flavors of vegetables and fruits. Eating plants rich in these chemicals can provide significant health benefits. Green vegetables, especially leafy greens, are vital as they contain a unique mix of phytonutrients that protect your body from toxins and pollutants, reducing your risk of developing body inflammation. They also contribute to your health in ways other foods cannot. Green vegetables are packed with vitamins A, C, and K and are a great source of calcium, potassium, and iron minerals. Many green veggies are also a source of omega-3 fatty acids, the good fat that is essential for the brain.
Consume a diet rich in essential proteins found in animal and plant sources.
Human protein is in virtually every part of your body. It performs many vital functions, such as building tissues and organs, forming antibodies to fight infection, and creating hormones. Protein also provides the body with minerals and vitamins required for bodily processes. Twenty complex molecules called amino acids are the building blocks of proteins. Nine of these molecules (the essential amino acids) cannot be produced by your body and must be supplied by animal, fish, or plant protein sources. When you digest protein, the essential amino acids are released in the bloodstream to combine with those already present to create human body proteins. In other words, you must eat animal, fish, or vegetable proteins to produce human proteins. Foods that contain all nine essential amino acids are called complete proteins. These foods include beef, eggs, fish, lamb, poultry, and shellfish. Foods that contain some of the essential amino acids but not all of them are known as incomplete proteins. These are vegetable-sourced and include nuts, seeds, and beans. Incomplete proteins are healthy for the body as long as a majority of the protein that you consume are complete proteins (containing all the essential amino acids).
Eat fatty fish ̶ salmon, mackerel, sardines & anchovies a few times a week as they contain healthy omega-3 fats.
There are three types of fat that humans consume—trans, saturated, and unsaturated. A type of unsaturated fat called omega-3 is exceptionally healthy as it has anti-inflammatory properties that reduce chronic inflammation in the body. Fatty fish (salmon, mackerel, sardines, and anchovies) are very beneficial as their meat is high in Omega-3 fatty acids. In addition to their anti-inflammation properties, omega-3 fats have bonus benefits including improved endocrine system health and cardiovascular system health. They also enhance mental cognition and improved mood as fats are the building blocks of the brain (almost 60% of our brains are composed of fat, half of which is omega-3).
The best fats for cooking are olive oil, avocado oil, coconut oil, butter, and ghee.
In addition to omega 3, there are two other types of unsaturated fat—omega-6 and omega-9. Minimizing chronic inflammation in your body means balancing the ratio of omega-3 and omega-6 fats. Some omega-6 fats can create inflammation, while omega-3 fats reduce inflammation. Molecular biologists have found that most omega-6 fats produce a chemical signal that activates inflammatory responses. Omega-3 fats produce an enzyme that can disrupt the chemical signal that activates these responses. The primary sources of omega-6 fat in the diet of Americans are vegetable and seed oils. If we want to balance the ratio of omega-3 from fish and plant sources, it is best to avoid cooking oils. The three exceptions are olive and avocado oil which are omega-9 unsaturated fats and good for you, and coconut oil which is primarily a saturated fat (one of the few plant sources of this fatty acid). Butter and ghee (clarified butter) are also good cooking fats but should be used in moderation.
If you find you're hungry between meals the best snack is a handful of nuts and fruit.
Since the Amazing Nutrition Plan distributes the consumption of healthy foods across three daily meals, you're unlikely to need a snack between meals. If you do, it's probably a craving of habit versus hunger that will fade away as you continue the program. If you must snack, you should satisfy your appetite with a large glass of water and a "combo snack" of fruit and nuts—for example, an apple and some walnuts or some grapes and a handful of pistachios (or pecans or walnuts as all 3 are low in omega-6 fat).
Drink primarily water - three glasses in the morning, three in the afternoon, and three in the evening.
Half of your body is composed of water which is used to support and regulate various processes. A reduction in the body's water composition (called dehydration) can adversely affect your health (fatigue, memory loss, increased body temperature, muscle cramping, nausea). Dehydration also increases your likelihood of developing chronic inflammation in several ways. Water flushes toxins out of your digestive system that, if not regularly removed, create gut microbiome immune responses and associated inflammation. Dehydration also promotes the release of cortisol which can lead to impaired metabolism resulting in chronic inflammation of the body. For these reasons, the Amazing Nutrition Plan recommends drinking more water than you're likely used to—nine 8 oz. glasses daily (three in the morning, three in the afternoon, and three in the evening). This ensures you'll never suffer from mild dehydration, that chronic body inflammation is reduced, that your bodily systems are running at full potential, and that you experience optimal wellness.
If you drink caffeinated beverages, drink no more than two sugar/sweetener-free caffeinated beverages daily.
Caffeine is a naturally occurring stimulant that, when consumed, improves mental alertness, speed of reasoning, and memory recall. Caffeine and other substances found in coffee act as antioxidants, and research studies have indicated coffee may also be an anti-inflammatory. Both of these are valuable in reducing chronic inflammation. However, too much caffeine may cause irritability and restlessness, and can negatively affect sleep and digestion, so you should drink no more than two cups of caffeinated beverages daily.
If you drink alcoholic beverages, drink no more than two drinks daily, no more than a few days per week.
Drinking too much alcohol can result in chronic inflammation. Studies have shown that persistent and excessive alcohol consumption makes it easier for material to be absorbed through the walls of your intestines and into your body. This bacterial leakage causes chronic inflammation. Excessive alcohol consumption can also result in fatty liver disease, which causes systemic inflammation. The decision to drink alcoholic beverages is a personal choice. A summary of research on alcohol consumption conducted over the last ten years indicates that, while consuming large quantities of alcohol is detrimental to physical and mental health, occasional light drinking appears to have limited adverse effects on the human body. The Amazing Nutrition Plan does not ask you to be a teetotaler but does recommend that if you consume alcohol, you drink moderately, one or two drinks a day, no more than a few days per week. Avoid beers and ales as they contain gluten, as well as sweetened seltzers and cocktail mixers due to their sugar content.
It's best to avoid eating or drinking anything else.
Most remaining foods and beverages are manufactured or processed which lead to the development of chronic inflammation. Others may cause additional health challenges and should likewise be avoided. For more information on why these foods are damaging to your health, please review the article The Science: Those Other Foods, and for even more detailed information refer to the program guidebook Ancient Body Ancient Mind.
Selected References
(1) Chronic inflammation and disease: Furman, D., Campisi, J., Verdin, E., Carrera-Bastos, P., Targ, S., Franceschi, C., Ferrucci, L., Gilroy, D. W., Fasano, A., Miller, G. W., Miller, A. H., Mantovani, A., Weyand, C. M., Barzilai, N., Goronzy, J. J., Rando, T. A., Effros, R. B., Lucia, A., Kleinstreuer, N., & Slavich, G. M. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822–1832. https://doi.org/10.1038/s41591-019-0675-0
(2) Chronic inflammation and disease: Hunter, P. (2012). The inflammation theory of disease: The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment. EMBO Reports, 13(11), 968–970. https://doi.org/10.1038/embor.2012.142
Sugar-added food and fat storage: Juul, F., Martinez-Steele, E., Parekh, N., Monteiro, C. A., & Chang, V. W. (2018). Ultra-processed food consumption and excess weight among US adults. British Journal of Nutrition, 120(1), 90–100. https://doi.org/10.1017/S0007114518001046
Fat activates immune responses and inflammation: McLaughlin, T., Liu, L.-F., Lamendola, C., Shen, L., Morton, J., Rivas, H., Winer, D., Tolentino, L., Choi, O., Zhang, H., Hui Yen Chng, M., & Engleman, E. (2014). T-Cell Profile in Adipose Tissue Is Associated With Insulin Resistance and Systemic Inflammation in Humans. Arteriosclerosis, Thrombosis, and Vascular Biology, 34(12), 2637–2643. https://doi.org/10.1161/ATVBAHA.114.304636
Sugar-added foods and insulin resistance: Macdonald, I. A. (2016). A review of recent evidence relating to sugars, insulin resistance and diabetes. European Journal of Nutrition, 55(S2), 17–23. https://doi.org/10.1007/s00394-016-1340-8
(1) Studies on benefits of whole carbs: He, F. J., Nowson, C. A., Lucas, M., & MacGregor, G. A. (2007). Increased consumption of fruit and vegetables is related to a reduced risk of coronary heart disease: Meta-analysis of cohort studies. Journal of Human Hypertension, 21(9), 717–728. https://doi.org/10.1038/sj.jhh.1002212
(2) Studies on the benefits of whole carbs: Wang, X., Ouyang, Y., Liu, J., Zhu, M., Zhao, G., Bao, W., & Hu, F. B. (2014). Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: Systematic review and dose-response meta-analysis of prospective cohort studies. BMJ, 349(jul29 3), g4490–g4490. https://doi.org/10.1136/bmj.g4490
(3) Studies on benefits of whole carbs: Liu, R. H. (2013). Health-Promoting Components of Fruits and Vegetables in the Diet. Advances in Nutrition, 4(3), 384S-392S. https://doi.org/10.3945/an.112.003517
Green vegetable phytonutrients: Minich, D. M. (2019). A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow.” Journal of Nutrition and Metabolism, 2019, 1–19. https://doi.org/10.1155/2019/2125070
Omega-6 fat pro-inflammatory, omega-3 anti-inflammatory: Simopoulos, A. P. (2008). The omega-6/omega-3 fatty acid ratio, genetic variation, and cardiovascular disease. Asia Pacific journal of clinical nutrition, 17.
Dehydration effect on the body: Riebl, S. K., & Davy, B. M. (2013). The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSM’S Health & Fitness Journal, 17(6), 21–28. https://doi.org/10.1249/FIT.0b013e3182a9570f
Dehydration increases cortisol levels: Wilson, M. G., & Morley, J. E. (2003). Impaired cognitive function and mental performance in mild dehydration. European journal of clinical nutrition, 57, S24-S29.
Alcohol, inflammation, and leaky gut: Bishehsari, F., Magno, E., Swanson, G., Desai, V., Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. (2017). Alcohol and gut-derived inflammation. Alcohol research: current reviews, 38(2), 163.
Effect of caffeine on the brain: Einöther, S. J. L., & Giesbrecht, T. (2013). Caffeine as an attention enhancer: Reviewing existing assumptions. Psychopharmacology, 225(2), 251–274. https://doi.org/10.1007/s00213-012-2917-4
Coffee is an antioxidant: Liang, N., & Kitts, D. (2014). Antioxidant Property of Coffee Components: Assessment of Methods that Define Mechanisms of Action. Molecules, 19(11), 19180–19208. https://doi.org/10.3390/molecules191119180
Alcoholic fatty-liver and chronic inflammation: Wang, H. J. (2010). Alcohol, inflammation, and gut-liver-brain interactions in tissue damage and disease development. World Journal of Gastroenterology, 16(11), 1304. https://doi.org/10.3748/wjg.v16.i11.1304
Moderate alcohol consumption: Romeo, J., Wärnberg, J., Nova, E., Díaz, L. E., Gómez-Martinez, S., & Marcos, A. (2007). Moderate alcohol consumption and the immune system: A review. British Journal of Nutrition, 98(S1), S111–S115. https://doi.org/10.1017/S0007114507838049