The Healthiest Diet on the Planet 2019

Summary:

• The Healthiest Diet on the Planet by Joy Bauer is a comprehensive guide to eating healthy and losing weight. The book provides readers with an easy-to-follow plan for achieving their health goals, as well as tips and tricks for making healthier food choices. It also includes meal plans, recipes, and advice on how to make lifestyle changes that will help you reach your goals.

  Bauer begins by discussing the importance of nutrition in overall health. She explains why it’s important to eat a balanced diet that includes all five food groups: fruits, vegetables, grains, proteins, and dairy products. She then outlines her “Healthy Plate” approach which encourages people to fill half their plate with fruits or vegetables at each meal. This helps ensure that they are getting enough vitamins and minerals from these foods while still allowing them to enjoy other types of foods.

  Next she discusses portion control and how it can help people lose weight without feeling deprived or hungry. She recommends using smaller plates when serving meals so that portions appear larger than they actually are. Additionally she suggests tracking calories if needed but emphasizes focusing more on quality rather than quantity when selecting foods.

  Bauer then goes into detail about different types of diets such as low carb/high fat diets like keto; plant-based diets like veganism; Mediterranean diets; gluten free diets; intermittent fasting; whole30; paleo etc., explaining what each one entails along with its pros & cons so readers can decide which one might be best suited for them.

  Finally she offers practical advice on how to shop smarter at the grocery store including tips for reading labels correctly & avoiding unhealthy processed foods whenever possible. In addition there are over 100 delicious recipes included in the book ranging from breakfast dishes & snacks all the way through dinner entrees & desserts.

Main ideas:

• #1.     Eat a variety of nutrient-dense foods: Joy Bauer encourages readers to focus on eating a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, to ensure they are getting the most nutrition out of their meals.
  
  

  Joy Bauer encourages readers to focus on eating a variety of nutrient-dense foods in order to get the most nutrition out of their meals. Nutrient-dense foods include fruits, vegetables, whole grains, lean proteins, and healthy fats. Eating these types of food will ensure that you are getting all the essential vitamins and minerals your body needs.

  Fruits and vegetables provide important antioxidants which help protect against disease. Whole grains contain fiber which helps keep you full longer and can aid in digestion. Lean proteins such as fish or chicken provide essential amino acids for muscle growth and repair. Healthy fats like olive oil or avocados are great sources of energy while also providing heart health benefits.

  By incorporating a variety of nutrient-dense foods into your diet, you can be sure that you’re giving your body the best possible nutrition it needs to stay healthy.

• #2.     Limit processed foods: Processed foods are often high in calories, sugar, and unhealthy fats, and should be limited in the diet. Joy Bauer recommends avoiding processed foods as much as possible and instead focusing on whole, natural foods.
  
  

  Processed foods are often high in calories, sugar, and unhealthy fats. Eating too much of these types of food can lead to weight gain and other health issues. For this reason, Joy Bauer recommends limiting processed foods as much as possible and instead focusing on whole, natural foods. Whole foods are those that have been minimally processed or not at all; they contain more nutrients than their processed counterparts. Examples include fresh fruits and vegetables, lean proteins such as fish or chicken breast, nuts and seeds, legumes like beans or lentils, whole grains such as quinoa or oats, low-fat dairy products like yogurt or milk, healthy oils like olive oil or avocado oil. Eating a diet rich in these types of food will provide your body with the essential vitamins and minerals it needs for optimal health.

  In addition to eating more whole foods rather than processed ones, Joy Bauer also suggests avoiding added sugars whenever possible. Added sugars are found in many packaged snacks and desserts but offer little nutritional value beyond empty calories. Instead of reaching for sugary treats when you’re craving something sweet try snacking on fresh fruit instead!

• #3.     Eat breakfast: Eating breakfast is important for providing energy and nutrients to the body, and Joy Bauer recommends eating a healthy breakfast every day.
  
  

  Eating breakfast is an essential part of a healthy diet. It provides the body with energy and nutrients to start the day off right. Joy Bauer, author of The Healthiest Diet on the Planet, recommends eating a nutritious breakfast every day. Eating breakfast can help you maintain your weight, as it helps to control hunger throughout the day and prevents overeating later in the day.

  A healthy breakfast should include whole grains, lean proteins, fruits or vegetables, and dairy products such as yogurt or milk. Whole grain cereals are a great option for those who don’t have time to cook in the morning; just make sure they are low in sugar and high in fiber. Eggs are also an excellent source of protein that can be cooked quickly if you’re short on time.

  If you find yourself skipping breakfast due to lack of time or appetite, try prepping some meals ahead of time so that all you need to do is heat them up when it’s time for breakfast. You could also try having smaller snacks throughout the morning instead of one big meal if that works better for your schedule.

• #4.     Eat more plant-based foods: Plant-based foods, such as fruits, vegetables, legumes, and whole grains, are packed with vitamins, minerals, and fiber, and should be included in the diet.
  
  

  Eating more plant-based foods is an important part of a healthy diet. Plant-based foods are packed with essential vitamins, minerals, and fiber that can help keep your body functioning optimally. Fruits, vegetables, legumes, and whole grains should be included in every meal to ensure you get the nutrients you need for good health.

  Fruits and vegetables provide antioxidants that protect against disease and inflammation. Legumes such as beans, lentils, chickpeas, and peas are high in protein and fiber which helps to regulate digestion. Whole grains like oats or quinoa contain complex carbohydrates that give us sustained energy throughout the day.

  Incorporating more plant-based foods into your diet doesnt have to be difficult or boring! There are so many delicious recipes out there featuring these nutrient-rich ingredients. Try adding some roasted veggies to your lunchtime salad or swapping out white rice for quinoa at dinner time – its easy to make small changes that will add up over time.

• #5.     Eat healthy fats: Healthy fats, such as olive oil, nuts, and avocados, are important for providing essential fatty acids and should be included in the diet.
  
  

  Eating healthy fats is an important part of a balanced diet. Healthy fats, such as olive oil, nuts, and avocados, provide essential fatty acids that are necessary for proper body functioning. These types of fats can help to reduce inflammation in the body and improve overall health. Additionally, they can help to keep you feeling full longer after meals so that you don’t overeat or snack too much throughout the day.

  When it comes to incorporating healthy fats into your diet, moderation is key. Too much fat can lead to weight gain and other health issues like high cholesterol levels. Aim for about 20-35% of your daily calories coming from healthy sources of fat like olive oil or avocado on toast with breakfast or adding some walnuts or almonds as a snack during the day.

  Including these types of foods in your diet will not only benefit your physical health but also mental wellbeing by providing energy and helping you feel satisfied after meals.

• #6.     Eat lean proteins: Lean proteins, such as fish, poultry, and beans, are important for providing essential amino acids and should be included in the diet.
  
  

  Eating lean proteins is an important part of a healthy diet. Lean proteins, such as fish, poultry, and beans, provide essential amino acids that are necessary for the body to function properly. These types of protein also contain fewer calories than other sources of protein like red meat or processed meats. Eating lean proteins can help you maintain a healthy weight while still getting all the nutrients your body needs.

  Fish is one of the best sources of lean protein because it contains omega-3 fatty acids which have been linked to numerous health benefits including reducing inflammation and improving heart health. Poultry is another great source of lean protein and can be prepared in many different ways so you dont get bored with eating the same thing every day. Beans are also an excellent source of plant-based protein that provides fiber and other vitamins and minerals.

  Including these types of lean proteins in your diet will help ensure that youre getting enough essential amino acids while keeping your calorie intake low. This will help keep you feeling full longer without having to eat large amounts food or unhealthy snacks throughout the day.

• #7.     Limit added sugars: Added sugars, such as those found in processed foods and beverages, should be limited in the diet.
  
  

  Limiting added sugars is an important part of a healthy diet. Added sugars are found in many processed foods and beverages, such as candy, cakes, cookies, sodas, energy drinks and other sweetened beverages. Eating too much added sugar can lead to weight gain and increase the risk for chronic diseases like diabetes and heart disease. It can also contribute to tooth decay.

  To limit added sugars in your diet, read food labels carefully when shopping for groceries or eating out at restaurants. Look for words like “sugar” or “syrup” on the ingredient list; these indicate that the product contains added sugar. Try to choose products with fewer than 10 grams of total sugar per serving size listed on the label.

  You can also reduce your intake of added sugars by avoiding sugary snacks and desserts whenever possible. Instead opt for healthier snack options such as fresh fruit or vegetables with hummus dip; plain yogurt topped with nuts or seeds; air-popped popcorn sprinkled with herbs; whole grain crackers spread with nut butter; roasted chickpeas seasoned with spices; or homemade trail mix made from dried fruits and nuts.

• #8.     Drink plenty of water: Drinking plenty of water is important for staying hydrated and Joy Bauer recommends drinking at least 8 glasses of water per day.
  
  

  Drinking plenty of water is essential for staying healthy and hydrated. According to Joy Bauer, author of The Healthiest Diet on the Planet, its recommended that adults drink at least 8 glasses of water per day. Water helps keep your body functioning properly by flushing out toxins and aiding in digestion. It also helps regulate your body temperature and keeps your skin looking healthy. Additionally, drinking enough water can help you feel more energized throughout the day.

  If youre having trouble remembering to drink enough water each day, try setting reminders or carrying a reusable bottle with you wherever you go so that its always available when needed. You can also add flavor to plain water by adding slices of lemon or lime for a refreshing twist!

• #9.     Eat mindfully: Eating mindfully, or paying attention to the food you are eating, can help you to be more aware of your hunger and fullness cues and can help you to make healthier food choices.
  
  

  Eating mindfully is an important part of maintaining a healthy diet. It involves paying attention to the food you are eating, and being aware of your hunger and fullness cues. This can help you make healthier food choices, as well as helping you to enjoy your meals more fully.

  When eating mindfully, it’s important to take time to savor each bite. Notice the flavors and textures of the food, how it smells, and how it looks on your plate. Take small bites so that you can really taste what you’re eating. Chew slowly and thoroughly before swallowing.

  It’s also helpful to be mindful of why you are eating in the first place – is it because you are actually hungry or just out of habit? If it’s not because of hunger then try distracting yourself with something else until true hunger sets in.

  Finally, pay attention to when your body tells you that it has had enough food – this will vary from person-to-person but usually occurs after about 20 minutes into a meal. When this happens stop eating even if there is still some food left on your plate.

• #10.     Get enough sleep: Getting enough sleep is important for overall health and Joy Bauer recommends getting 7-8 hours of sleep per night.
  
  

  Getting enough sleep is essential for maintaining good health. According to Joy Bauer, author of The Healthiest Diet on the Planet, adults should aim for 7-8 hours of sleep per night. Not getting enough sleep can lead to a variety of physical and mental health issues such as fatigue, difficulty concentrating, weakened immune system, increased risk of obesity and diabetes, depression and anxiety.

  In order to get enough restful sleep each night it’s important to establish a regular bedtime routine that works best for you. This could include avoiding caffeine late in the day or turning off screens an hour before bedtime. Additionally creating a comfortable sleeping environment by keeping your bedroom dark and cool can help promote better quality sleep.

  Finally if you find yourself having trouble falling asleep or staying asleep there are several natural remedies that may be helpful such as drinking chamomile tea before bed or taking magnesium supplements which have been shown to improve overall quality of sleep.

• #11.     Exercise regularly: Regular exercise is important for overall health and Joy Bauer recommends getting at least 30 minutes of exercise per day.
  
  

  Exercising regularly is essential for maintaining good health. According to Joy Bauer, author of The Healthiest Diet on the Planet, adults should aim to get at least 30 minutes of exercise each day. This can include activities such as walking, running, swimming, cycling or any other form of physical activity that gets your heart rate up and keeps you moving. Regular exercise helps to reduce stress levels and improve overall wellbeing by releasing endorphins which make us feel happier and more relaxed.

  Regular exercise also has many physical benefits including improved cardiovascular health, increased muscle strength and endurance as well as better balance and coordination. It can help with weight management by burning calories while increasing metabolism so that we burn more calories even when resting. Exercise also helps to strengthen bones and joints which reduces the risk of injury.

  In addition to these physical benefits regular exercise can have a positive effect on mental health too; it can help boost self-esteem, reduce anxiety levels and improve sleep quality. So if you want to stay healthy both physically and mentally then make sure you incorporate some form of regular exercise into your daily routine!

• #12.     Limit alcohol consumption: Alcohol consumption should be limited to no more than one drink per day for women and two drinks per day for men.
  
  

  Limiting alcohol consumption is an important part of maintaining a healthy lifestyle. The recommended amount for women is no more than one drink per day, and two drinks per day for men. This means that any alcoholic beverage should be consumed in moderation, such as a single glass of wine or beer. Its also important to note that some people may need to abstain from drinking altogether due to certain medical conditions or medications they are taking.

  Excessive alcohol consumption can lead to serious health problems including liver damage, high blood pressure, heart disease, stroke and certain types of cancer. Additionally, it can impair judgment and increase the risk of accidents or injuries while driving or engaging in other activities. Therefore it’s essential to limit your intake if you choose to consume alcohol at all.

• #13.     Eat more fiber: Eating more fiber, such as from fruits, vegetables, and whole grains, can help to keep you feeling full and can help to regulate blood sugar levels.
  
  

  Eating more fiber is an important part of a healthy diet. Fiber helps to keep you feeling full and can help regulate blood sugar levels, which can be beneficial for those with diabetes or pre-diabetes. Fruits, vegetables, and whole grains are all excellent sources of dietary fiber. Eating these foods regularly can help ensure that you get enough fiber in your diet.

  Fiber also helps to promote regularity by adding bulk to the stool and helping it move through the digestive system more quickly. This can reduce constipation and other gastrointestinal issues such as bloating or cramping. Additionally, eating high-fiber foods has been linked to lower cholesterol levels and improved heart health.

  Including plenty of fruits, vegetables, legumes (beans), nuts, seeds, and whole grains in your diet is a great way to increase your daily intake of dietary fiber. Aim for at least 25 grams per day if you’re female or 38 grams per day if you’re male – but don’t forget that everyones needs are different so talk with your doctor about what amount is right for you.

• #14.     Eat more probiotic-rich foods: Probiotic-rich foods, such as yogurt, kefir, and kimchi, can help to promote a healthy gut microbiome and should be included in the diet.
  
  

  Eating probiotic-rich foods is an important part of maintaining a healthy gut microbiome. Probiotics are beneficial bacteria that help to keep the digestive system in balance and can help to reduce inflammation, improve digestion, and boost immunity. Yogurt, kefir, kimchi, sauerkraut, miso soup, tempeh, pickles and other fermented vegetables are all excellent sources of probiotics. Eating these foods regularly can help to promote a healthy gut environment.

  In addition to eating probiotic-rich foods on a regular basis it is also important to maintain good overall health habits such as getting enough sleep and exercise as well as reducing stress levels. A balanced diet with plenty of fruits and vegetables will also provide essential vitamins and minerals that support the body’s natural defenses against disease.

  By incorporating more probiotic-rich foods into your diet you can take steps towards improving your overall health by promoting a healthier gut microbiome. This will not only benefit your physical wellbeing but may also have positive effects on mental health too.

• #15.     Eat more anti-inflammatory foods: Anti-inflammatory foods, such as fatty fish, nuts, and olive oil, can help to reduce inflammation in the body and should be included in the diet.
  
  

  Eating more anti-inflammatory foods is an important part of maintaining a healthy lifestyle. Anti-inflammatory foods, such as fatty fish, nuts, and olive oil, are rich in omega-3 fatty acids which can help to reduce inflammation in the body. These types of food should be included in your diet on a regular basis for optimal health benefits.

  Fatty fish like salmon and mackerel are especially beneficial because they contain high levels of omega-3s. Nuts like walnuts and almonds also provide good sources of these essential fats. Olive oil is another great source that can be used for cooking or added to salads or other dishes.

  In addition to eating more anti-inflammatory foods, it’s important to limit processed foods and refined sugars from your diet as much as possible. Eating too many processed foods can increase inflammation in the body over time. It’s also important to get plenty of exercise and adequate sleep each night.

• #16.     Eat more antioxidant-rich foods: Antioxidant-rich foods, such as berries, dark chocolate, and green tea, can help to reduce oxidative stress in the body and should be included in the diet.
  
  

  Eating more antioxidant-rich foods is an important part of a healthy diet. Antioxidants are compounds that help to reduce oxidative stress in the body, which can lead to inflammation and other health issues. Foods high in antioxidants include berries, dark chocolate, green tea, nuts and seeds, legumes, fruits such as apples and oranges, vegetables like spinach and kale, whole grains such as oats and quinoa, herbs like oregano and turmeric, spices like cinnamon and ginger root. Eating these foods regularly can help protect against chronic diseases such as heart disease or cancer.

  Berries are especially rich in antioxidants; they contain vitamins A & C along with polyphenols which have anti-inflammatory properties. Dark chocolate contains flavonoids which act as powerful antioxidants; it also has magnesium for muscle relaxation. Green tea is packed with catechins – powerful antioxidants that may help prevent cell damage from free radicals. Nuts & seeds provide essential fatty acids along with vitamin E for skin protection.

  Including these antioxidant-rich foods into your daily diet will not only benefit your overall health but also improve your energy levels by providing essential nutrients needed for optimal functioning of the body’s systems.

• #17.     Limit sodium intake: Sodium intake should be limited to no more than 2,300 milligrams per day.
  
  

  Limiting sodium intake is an important part of maintaining a healthy diet. Too much sodium can lead to high blood pressure, which increases the risk of heart disease and stroke. The American Heart Association recommends limiting daily sodium intake to no more than 2,300 milligrams per day. This amount is equivalent to about one teaspoon of salt.

  To reduce your sodium intake, it’s important to read food labels carefully and choose foods that are low in added salt or have no added salt at all. Avoid processed foods such as canned soups, frozen dinners, cured meats like bacon and sausage, salted nuts and snack chips. Instead opt for fresh fruits and vegetables as well as lean proteins like fish or chicken.

  It’s also important to watch out for hidden sources of sodium such as condiments like soy sauce or ketchup; salad dressings; cheese; pickles; olives; bouillon cubes; broth mixes; tomato sauces and other prepared sauces. When cooking at home try using herbs instead of salt for flavor.

• #18.     Eat more iron-rich foods: Iron-rich foods, such as lean red meat, dark leafy greens, and legumes, can help to prevent anemia and should be included in the diet.
  
  

  Eating more iron-rich foods is an important part of maintaining good health. Iron helps to transport oxygen throughout the body, and a lack of it can lead to anemia. Lean red meat, dark leafy greens such as spinach and kale, legumes like beans and lentils, nuts and seeds are all excellent sources of iron. Eating these foods regularly can help prevent anemia by providing your body with the necessary amount of iron.

  In addition to eating more iron-rich foods, you should also make sure that you’re getting enough vitamin C in your diet. Vitamin C helps your body absorb the iron from food sources better than if you were not consuming any vitamin C at all. Foods high in vitamin C include citrus fruits like oranges and grapefruits, bell peppers, broccoli, strawberries and kiwi.

  By including plenty of lean red meat, dark leafy greens and other plant-based sources of iron in your diet along with adequate amounts of vitamin C rich foods such as citrus fruits or bell peppers – you will be well on your way towards preventing anemia!

• #19.     Eat more calcium-rich foods: Calcium-rich foods, such as dairy products, leafy greens, and fortified foods, can help to promote bone health and should be included in the diet.
  
  

  Eating more calcium-rich foods is an important part of maintaining bone health. Dairy products, such as milk, cheese, and yogurt are excellent sources of calcium. Leafy greens like kale and spinach also contain high levels of calcium. Additionally, many fortified foods like breakfast cereals and orange juice have added calcium to help meet daily requirements.

  Calcium helps build strong bones by providing the body with essential minerals that it needs for growth and repair. It also plays a role in muscle contraction, nerve transmission, blood clotting, hormone secretion, and other vital functions within the body.

  Including these types of foods in your diet can help ensure you get enough calcium each day to support healthy bones. For adults aged 19-50 years old the recommended dietary allowance (RDA) for calcium is 1000 mg per day; however this amount may vary depending on age or gender.

• #20.     Eat more vitamin D-rich foods: Vitamin D-rich foods, such as fatty fish, fortified foods, and egg yolks, can help to promote bone health and should be included in the diet.
  
  

  Eating more vitamin D-rich foods is an important part of maintaining good bone health. Vitamin D helps the body absorb calcium, which is essential for strong bones and teeth. Fatty fish such as salmon, mackerel, and tuna are excellent sources of vitamin D. Fortified foods like milk, orange juice, and breakfast cereals also contain high levels of this nutrient. Egg yolks are another great source of vitamin D that can be easily incorporated into meals or snacks.

  Including these types of food in your diet on a regular basis will help ensure you get enough vitamin D to support healthy bones. It’s recommended that adults over the age of 50 should aim for 600 IU (international units) per day while younger adults should strive for 400 IU daily.