What Should I Eat?



Because this is how a human body is meant to thrive.



Whenever you want to eat something, think before you do it. What is in this food that your body needs? Is it a craving? Maybe a lack of energy. Or it might be a deeper emotional reason. If so, then food is not the answer.


Your body is a cellular community. These cells form your tissues, form your organs, form your body! The cells communicate what they need. And all they need they take through you and the food you nourish your body with. You literally are what you eat! It’s up to you what you will be.


I have also been at the spot when the taste was driving every thought of food. If it was delicious then it’s good. How wrong I was. The first thing to consider is nutrients. Food is the code that programs your biology. This is the information for your own computer! Your body processes this information and uses it every single second of your life. What kind of information are you providing?


I’ve been asked millions of times what do I eat then… if not meat and dairy. Well, it’s pretty simple but yet it requires education. Knowing that you wake up today and a new day is ahead, think about what does your body need in order to go through this day, to remain healthy and fit, to be strong and productive and to thrive. Is it a pack of empty calories or coffee to force you to go to work? If so, sit down and write on a piece of paper what nutrients you just gave your cells with that coffee and donut.


Or maybe what we need is just a number of nutrients! In fact, every single day you need macronutrients and micronutrients. Trust me, even me, that I am very strict with what I put in my mouth, struggle sometimes with reaching the optimal level of every macro and micronutrient for the day. It isn’t easy. But imagine if you don’t even try! Do you tend to go through everyday life with calories only just because you need the energy? It doesn’t take years, it’s difficult just at the beginning, like with everything new. A new habit usually becomes sustainable after three months. Once you find your balance, you won’t even think about “What should I have for breakfast?”. I love this saying: “If you don’t find time for your wellness, you will be forced to find time for your illness.” Your health is an everyday investment. And it’s so beautiful to have it.


So, every day’s meals should include macro and micronutrients. Macronutrients are proteins, fats, and carbohydrates.  The human body needs more of these. Micronutrients include all vitamins and minerals and we need smaller amounts of them. That’s why the name “micro”. However, they are essential for overall health. The micronutrient content of each food is different, so it’s best to eat a variety of foods to get enough vitamins and minerals on a daily basis. Let’s do the math now. How many macros and micros do you think you get with a bag of chips, a chicken burger or a cola?




Fiber is essential if you want to be healthy. And you need it at every meal.

My customized meal plans include tons of meal ideas and recipe with a lot of fiber.

Fiber is a type of carbohydrate that the human body can not digest. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber is not digested by your body. But it has amazing health benefits! And it’s a must if you want to lose weight. When you eat foods rich in fiber, it makes you feel full with less amount of food. Children and adults need at least 20 to 30 grams of fiber per day for optimal health. Sources of fiber are whole fruits and vegetables, whole grains, and beans. There is no dietary fiber in meat, fish, poultry, eggs, or milk.


Fiber is essential and it helps to prevent some diseases. Constipation, heart disease, diabetes, even colon cancer seem to have reduced risk when fiber is present in the diet.



Healthy tips for increasing fiber intake:

  • Eat whole fruits or vegetables on every meal.
  • Replace white rice, bread, and pasta with brown rice and whole-grain products.
  • Start the day with whole fruits, not juices. Smoothie is a great option.
  • Snack on raw vegetables (carrots, peppers, cucumbers) instead of packed salty sticks or crackers.
  • Incorporate beans and legumes into your diet, every day, if possible.
  • Have a handy pack with raw nuts and seeds wherever you go.
  • Skip the meat.


Humans are so disconnected from nature that they need studies to prove that they should eat fruits and vegetables, nuts and seeds, beans and legumes. This is real food. These are nutrient-dense foods even if not organic.

I know it may be hard to unlearn what you already know for years. None of our ancestors has eaten the way humanity does today. Therefore the epidemics and unexplainable diseases. They are so common that nowadays people think it’s normal to have migraine, to be overweight (because the mother, the aunt were…). It’s not normal!  You can change that. You can live without pills and hospitals. You are stronger and smarter than you think. If you need help, I am here for you






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