The Real Food Diet, created by restaurant owner and dietitian Laura Pensiero, is a healthy lifestyle approach based on local, natural, seasonal foods. Pensiero suggests familiarizing yourself with local farmers, planting a garden and approaching your goals in small steps as effective ways to improve your wellness and heighten your appreciation for food and food production. Talk to your doctor or dietitian before making significant dietary changes.
Basic Guidelines
The Real Food Diet promotes several guidelines. In an article in O, the Oprah Magazine in July 2009, Pensiero suggests eating locally--meaning most of your foods should be fresh and come from local farmers and markets--and eating seasonally throughout the year. She also recommends changing your diet in small steps, rather than setting lofty, unattainable short-term goals, for most effective results.
Specific Steps
The Real Food Diet offers specific dietary steps to help you make the most of eating locally, seasonally and progressing in baby steps. In her book, "Hudson Valley Mediterranean: The Gigi Good Food Cookbook," Pensiero suggests seeking foods and produce developed in your community, such as grass-fed meat, pasture-raised eggs and locally grown vegetables. Visiting your local farmers' market and asking the farmers for food storage and preparation advice can help ensure your wellness and dietary success. Pensiero also suggests stepping out of your food comfort zone by exploring unusual vegetables, fruits and dishes. Also, pay attention to what you eat and where it comes from. Planting a garden, Pensiero says, can enhance your appreciation for food and what food production entails.
Optimum Foods
The Real Food Diet is based on natural, whole foods. In particular, Pensiero suggests eating a variety of fresh fruits and vegetables, nuts, whole grains, grass-fed meat and poultry, nuts, yogurt, eggs and honey. Fresh, colorful fruits and vegetables tend to provide the most nutritional benefits, including vitamins, minerals, antioxidants and rich amounts of fiber. Optimum whole-grain foods include 100 percent whole-grain breads, cereals and pasta, long-grain brown and wild rice, quinoa, barley, bulgur and oats. Aim for lean protein sources most often to prevent excessive intake of saturated fats. Lean, protein-rich foods include skinless chicken and turkey breasts, legumes, low-fat dairy products, eggs and fish. Healthy fat sources include vegetable-based oils, nuts, seeds and avocado.
Limited Foods
Though the Real Food Diet does not promote intense rules or restrictions, it does suggest reducing the amount of processed foods you consume. While focusing on foods you can eat in plentiful amounts, such as fruits and vegetables, Pensiero's diet is devoid of enriched carbohydrates, such as enriched breads, cereals, chips, soft drinks, candy and commercially prepared baked goods. Avoid or limit fast food, deep-fried foods and foods with plentiful amounts of artificial ingredients.
Suggestions
The Real Food Diet offers numerous health benefits, if followed appropriately. Since the diet encourages preparing your own foods and investing time into grocery shopping and meal planning, plan to set aside enough time in your daily or weekly routine for visiting farmers' markets and cooking. If you do not cook, follow similar principles by dining at local health food restaurants and purchasing organic prepared meals rather than processed, packaged food. The Real Food Diet does not offer specified portion, caloric intake or weight-loss guidelines, If you are overweight, you may require additional guidance from a dietary professional to determine how much food you should be eating. Choosing healthier, natural foods can enhance weight loss, since many of the foods are nutrient-rich and filling. Since gradual, slow weight loss is ideal, according to the American Dietetic Association, use Pensiero's "baby steps" advice in this regard as well.
References
- "O, The Oprah Magazine"; How to Succeed Without Really Trying; Laura Pensiero; July 2009
- "Hudson Valley Mediterranean: The Gigi Good Food Cookbook"; Laura Pensiero, R.D.; 2009
- American Dietetic Association: Healthy Weight Loss Overview
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