In a world filled with quick fixes and fad diets, true health is found in mindful, nutrient-dense eating. The way we nourish ourselves directly impacts our energy, mood, and longevity.
With that in mind, here are The Eating Healthy Sweet 16—16 key principles to consider when crafting meals that support your body, enhance mitochondrial energy, and promote overall well-being.
1. Does Your Meal Provide All the Nutrients Essential for Mitochondrial Energy Production?
Your mitochondria are the powerhouse of your cells, responsible for generating energy. Every meal should contain key nutrients like B vitamins, magnesium, CoQ10, and amino acids to fuel energy production.
2. Is Your Meal Made of Organic, Source-Based Foods for Energetic Nutrient Density?
The quality of your food matters as much as the nutrients within it. Choosing organic, regeneratively grown, or wild-sourced foods ensures higher nutrient density and reduces exposure to pesticides and toxins.
3. Is Your Meal Free of Known Delayed Food Allergens?
Even “healthy” foods can cause inflammation if they don’t agree with your body. Pay attention to common allergens like gluten, dairy, soy, and processed seed oils, and listen to how your body responds to different foods.
4. Is Your Meal at Least 60% Alkaline?
Maintaining an alkaline balance in the body helps reduce inflammation and prevent disease. Aim for a plate filled with alkaline-rich foods like leafy greens, citrus, cucumbers, and sprouts.
5. Does Your Meal Have at Least One Great Food?
A “great food” is one that nourishes deeply, provides multiple benefits, and supports vitality—think wild blueberries, turmeric, beets, avocados, and fermented vegetables.
6. Is Your Meal Filled with High ORAC Antioxidants?
Antioxidants protect your cells from oxidative stress. Incorporate deeply pigmented fruits and vegetables such as berries, pomegranates, purple cabbage, and dark leafy greens.
7. Does Your Meal Have Less Than 8g of Refined Sugar?
Refined sugar fuels inflammation, insulin resistance, and energy crashes. Keep it minimal and choose natural alternatives like raw honey, monk fruit, or dates in moderation.
8. Does Your Meal Include Something Naturally Sweet?
Rather than reaching for artificial sweeteners, include naturally sweet whole foods like roasted sweet potatoes, cinnamon-spiced apples, or fresh figs to satisfy your taste buds.
9. Are There 8-12g of Total Fiber in Your Meal?
Fiber supports gut health, digestion, and blood sugar stability. Include chia seeds, flaxseeds, vegetables, and legumes to reach this fiber goal.
10. Does Your Meal Include a Raw Fruit or Vegetable?
Raw foods retain enzymes and live nutrients that support digestion and energy. Even adding a simple side of raw carrots, a fresh salad, or sliced cucumber can make a difference.
11. Is Your Meal Prepared Using Healthy Cooking Methods?
The way you cook your food affects its nutritional value. Opt for steaming, roasting, sautéing in healthy fats (like coconut oil or ghee), and raw preparations over deep-frying or excessive charring.
12. Does Your Meal Include Environmentally Safe Meats and Fish?
If consuming animal products, choose grass-fed, pasture-raised, regeneratively farmed meats, and wild-caught, low-mercury fish to ensure both personal health and environmental sustainability.
13. Is Your Meal Prepared Using Environmentally Safe Cookware?
Toxins from non-stick coatings, aluminum, and plastics can leach into food. Use stainless steel, cast iron, ceramic, or glass cookware for safer meal preparation.
14. Are Family and Friends Involved in the Preparation and Cleanup of the Meal?
Eating is more than just physical nourishment; it’s an experience. Cooking and eating together fosters connection, gratitude, and mindful eating habits. Sharing meals enhances the emotional and energetic impact of food.
15. Is the Beverage You’re Drinking Warm and 8oz or Less?
Drinking excessive cold beverages can slow digestion, while warm herbal teas, lemon water, or small portions of room-temperature drinks support digestive fire and hydration.
16. Can You Burn Off the Total Calories in the Same Day?
Mindful movement is key. Calories should fuel your energy, not sit stagnant. Make sure your intake aligns with your daily activity levels to maintain balance.
Before You Make a Meal, Ask Yourself:
“What’s going to make me and my body feel great?”
“Is this meal going to nourish my body and mind?”
Remember, eating healthy is not just about avoiding the “bad” but about embracing the foods that make you feel alive. Emotional eating, stress, and poor food choices create an acidic environment in the body, leading to cellular damage, which in turn triggers more stress—a vicious cycle.
By following these 16 principles, you shift from eating for survival to eating for energy, longevity, and true vitality. Honor your body. Nourish your cells. Create a plate that serves both your physical and energetic well-being.