90/10 Diet (Integrative Nutrition Diet)
The Integrative Nutrition Diet promotes eating healthy foods most of the time (90% of the time) and eating less healthy foods on occasion (10% of the time). There is no set plan to this diet, and it is easy to follow and hard to fall off!
We recommend paying attention to emotions surrounding food, and noticing what makes the process of eating enjoyable. Do certain emotions lead to certain food choices? Food journals can be an effective tool in the 90/10 Diet.
Foods to increase:
- Water
- Whole grains
- Sweet vegetables
- Leafy green vegetables
- Varied forms of protein
Foods to reduce:
- Meat
- Dairy
- Sugar
- Chemicals
- Caffeine
- Tobacco
Lifestyle Recommendations:
Increase:
- Home cooked food
- Enjoyable physical activity
- Fulfilling work
- Spirituality
- Healthy and supportive relationships
Reduce:
- Toxic relationships
- Unhealthy habits
- Stress
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