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What Should I Eat? The Science of Eating Well, Simplified

Updated: Jul 8, 2025

One of the most common questions I get from new clients is, "What should I eat?" And it's no wonder! With so much conflicting information out there—keto, vegan, paleo, low-carb, high-fat—it can feel overwhelming to figure out what's right for you.


The short answer is: it depends. There's no one-size-fits-all diet. What you eat should be based on your unique body's needs, your lifestyle, and your specific goals. An athlete looking to build muscle will have very different dietary requirements than someone managing prediabetes.


That said, there are some fundamental truths about food and its impact on our bodies. Let's break them down so you can start to figure out the best path for your health.


Foundational Food Rules


  1. Balance your plate with high-quality protein, healthy fats, and fiber. These essential macro-nutrients work together to keep you feeling satisfied, provide sustained energy, and help prevent cravings. We'll dive into each of these below!


  2. Prioritize whole, nutrient-dense foods; avoid processed ones. As Michael Pollan wisely advises, "Eat Real Food, Mostly Plants." Choose ingredients that are as close to their natural state as possible, packed with essential nutrients and beneficial compounds. Processed foods, on the other hand, often lack vital nutrients and can lead to overeating as your body tries to get the nourishment it needs. Plus, they're frequently loaded with refined sugar, unhealthy fats, and additives that contribute to numerous health issues.


  3. Listen to your body's hunger and fullness cues. Eat when you feel hungry, and stop when you feel comfortably full. If you find yourself experiencing frequent cravings or binge eating, it might be time to reassess the balance of your meals. And if you're not experiencing hunger cues at all, that's a signal there might be something deeper going on that's worth exploring.


Protein: Your Body's Building Blocks


Protein is more than just a trend; it's a fundamental and non-negotiable part of our diet for health and healing.


Composed of tiny units called amino acids (the "building blocks" of life), protein is an essential macronutrient your body needs to function properly. It plays a crucial role in nearly every bodily process: from building and repairing muscles and tissues to producing enzymes, regulating hormones, and supporting your immune system. Simply put, protein is vital for growth, development, and overall cellular integrity.


When we don't get enough protein, it can lead to serious issues like muscle wasting, a weakened immune system, and impaired growth and metabolism. Conversely, too much protein can also be harmful, so a balanced approach to your intake is key.


How Much Protein Do You Need?


Again, it depends. Generally, the average person needs about 0.8 to 1 gram of protein per kilogram of body weight.


Let's do some quick math: If you weigh 145 pounds, you'd divide that by 2.2 to get your weight in kilograms (approximately 65.9 kg). This means you'd need roughly 53 to 66 grams of protein per day. If you're an athlete or engage in intense exercise, your protein needs are likely higher.


Ultimately, listen to your body. If you're consuming less or more than the general recommendation and you feel great, there might be no need for a drastic change.


Animal meat and dairy are excellent sources. Can you get enough protein as a vegetarian? Absolutely! While it might require a bit more planning, there are plenty of plant-based protein sources and combinations. (We'll dive deeper into plant proteins in a future post!)


Fats: Essential for Function


Fats are another non-negotiable component of your diet. Nutritional fat plays a crucial role in human health, serving as a primary energy source, a structural component of cell membranes, and a facilitator for the absorption of fat-soluble vitamins. They're essential for various biological functions, including hormone production and cell signaling.


Fats can be categorized into healthy and unhealthy types. Understanding these distinctions is crucial for making informed dietary choices.


Healthy Fats:


  • Monounsaturated Fats: Found in foods like olive oil, avocados, seeds, and most nuts. These fats can help lower "bad" (LDL) cholesterol and may even help control blood sugar.

  • Polyunsaturated Fats (with Omega-3 fatty acids): Abundant in fatty fish (salmon, tuna, sardines, anchovies), chia seeds, flax seeds, and walnuts. Omega-3s are highly beneficial for reducing triglycerides and the risk of heart and blood vessel diseases.

  • Certain Saturated Fats: While some saturated fats are often grouped as "unhealthy," sources like virgin coconut oil (high in beneficial Medium-Chain Triglycerides), tallow, cacao butter, grass-fed ghee, full-fat dairy products (yogurt, cheese, cream), and egg yolks also contain beneficial compounds and small amounts of monounsaturated and polyunsaturated fats.


Unhealthy or Controversial Fats:


  • Saturated Fats (Often from Processed Foods): Dietitians often recommend limiting overall saturated fat intake, especially when they come from processed or fried foods (e.g., many fast-food sandwiches, burgers, chips, ice cream). These sources can quickly add up and may contribute to health issues.

  • Polyunsaturated Fats (with Omega-6 fatty acids): Found in oils like corn oil, peanut oil, soybean oil, and sunflower oil. While essential, our bodies need a balanced ratio of Omega-6 to Omega-3. An excessive intake of Omega-6 relative to Omega-3 can lead to inflammation.

  • Trans Fats: The science is clear: consumption should be eliminated. While these fats are largely phased out of U.S. food production, they may still be found in some fried foods and highly processed snacks.


How Much Fat Should You Eat?


You guessed it - it depends. General dietary guidelines recommend limiting total fat to around 35% of your daily calories. So, if you're eating a standard 2,000-calorie diet, 35% would be 700 calories. Since there are 9 calories in every gram of fat, that's about 78 grams per day. However, for individuals without a gallbladder or those with gallbladder issues, this number may need to be significantly lower, though not eliminated entirely.


While fats are essential, excessive intake can lead to obesity and related health issues, highlighting the need for a balanced approach. The focus should be on the type of fat you consume, rather than just the total amount.


Carbohydrates: Fueling Your Body and Brain


Carbohydrates are a crucial part of your diet, serving as your body's primary energy source and a vital source of dietary fiber. They fuel everything from your muscles during activity to your brain, which relies on glucose for proper function. Fiber is crucial for digestive health, blood sugar regulation, and satiety. It's found abundantly in fruits, vegetables, whole grains, and legumes.


Without enough carbohydrates, you might experience fatigue and impaired cognitive function. However, it's also important to note that excessive intake, especially of added sugars, can lead to health issues like obesity and dental problems. The key is to focus on complex carbohydrates found in whole foods, rather than refined sugars.


Healthy vs. Unhealthy Carbs: Glycemic Index


Similar to fats, there are healthy and unhealthy types of carbohydrates. Carbs are often categorized by something called the glycemic index (GI), which measures how quickly a food raises your blood sugar. For most people, focusing on foods with a lower glycemic index can help keep blood sugar levels more stable.

  • Lower GI Foods include whole grains (like brown rice, quinoa, oats), legumes (beans, lentils), and many fruits and vegetables.

  • Higher GI Foods that raise blood sugar quickly include refined starches and sugars (e.g., white breads, pastries, sugary drinks).


How Many Carbs Do You Need?


Most people benefit from a balanced daily intake of carbohydrates. If you're focusing on weight loss, a range of 75-150 grams of carbs might be more beneficial, but this also depends on your current body weight and activity level.


Consuming less than 50 grams of carbs per day typically puts your body in a state of ketosis, which is the basis of the ketogenic diet. While the keto diet isn't typically recommended for long-term use by many dietitians due to its restrictive nature, it can be immensely therapeutic for some individuals, particularly those with seizure disorders or other brain-related illnesses, under medical supervision.


Ready to Learn More?


Knowing how many grams of protein, fat, and carbs/fiber you're getting in your food can feel like a challenge. Here's a quick guide on some basic food items to help you get started:



If you're still feeling unsure about what to eat to meet your unique requirements, don't hesitate to schedule a free 30-minute discovery call to see if personalized coaching would be helpful for you. Let's work together to unlock your best health!



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© 2025 by Katie Moran

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