4 Jan

Fitness always includes choosing to eat healthy. But, there are different ideas about what and how much to eat.

When it comes to the amount of food to eat, you can focus on portion sizes, you can follow the volumetrics approach or do a combination of both!

For me, the portion control approach had the potential to trigger feelings that aren’t going to help me over time. Volumetrics, on the other hand, encourages you to eat until you feel full and satisfied. You are encouraged to eat as much of the low energy density food (high nutrient) as you want. This method requires you to be aware of which category different foods fall into and then you can make your food choices based on that. It works. I’ve stuffed myself using this plan while dropping unneeded weight!

Still, what if you reeeeally, reeeeally want something that’s not on the right list? It can be counterproductive to walk around feeling deprived. So, maybe sometimes you can go with voumetrics and sometimes portion control!  I recommend that each person should do what works for them.

While we’re on the topic of healthy eating, these are some guidelines that work for me.

  1. If it won’t rot, don’t eat it! (No to processed foods!)
  2. Eat a variety of foods.
  3. Choose foods with dark colors since they tend to contain more nutrients than light colored foods.
  4. Eat food as close to its natural state as possible. (Ok, I kind of already said this but do you feel me here?)
  5. Eat vegetables and fruits raw as much as possible.
  6. Minimize (down to never works for me) charcoaling, grilling, broiling.


  • Fresh vegetables and fruit (local and organic are best)
  • Whole grains (brown rice, barley, millet, quinoa, etc.)
  • Legumes (beans, lentils, etc.)
  • Soy products
  • Nuts and seeds
  • Unrefined cold pressed oils (extra virgin olive, sesame, flax)


  • Dairy products
  • Animal products
  • Alcohol
  • Carbonated drinks


  • caffeine
  • artificial sweeteners (try stevia!)
  • sugar in all its forms
  • white flour, rice, shortening
  • salt
  • food additives
  • fried foods
  • foods made with hydrogenated or partially hydrogenated oil
  • baking powder and baking soda containing aluminum


  1. jsresults January 4, 2013 at 3:44 pm #

    Volumetrics sounds very interesting! I had never read about this before

    • leazengage January 4, 2013 at 4:05 pm #

      Check it out… It’s healthy eating but helps people who feel deprived with smaller portions. A good solution.

      • jsresults January 4, 2013 at 4:08 pm #

        I wonder why it eliminates caffeine

      • leazengage January 4, 2013 at 4:37 pm #

        There are lots of theories about different details related to eating. This is just one.

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