02: Nutrition fundamentals

Nutrition for metabolic health emphasizes whole, minimally processed foods, balanced meals with vegetables, protein, and healthy fats, and limiting sugar and refined carbs to support weight, blood sugar, and overall well-being.

Giovanni Brouwer
1 min read Jan 20, 2026

The Anti-Inflammatory Plate 

Every meal: 

  • ½ plate: Non-starchy vegetables 
  • ¼ plate: Protein (palm-sized) 
  • ¼ plate: Complex carbs OR more vegetables 
  • Thumb-sized: Healthy fats 

Carbs: Choose Wisely 

Minimize: 

  • White bread, rice, pasta 
  • Sugary foods and drinks 
  • Processed snacks 
  • Fruit juice 

Emphasize: 

  • Non-starchy vegetables (unlimited) 
  • Leafy greens (unlimited) 
  • Berries (moderate) 
  • Beans, lentils (moderate) 
  • Quinoa, brown rice (small portions) 

Protein Every Meal 

Aim for: 25-35g per meal (palm-sized portion) 

Best sources: 

  • Fatty fish (salmon, sardines) 2-3x/week 
  • Chicken, turkey 
  • Eggs 
  • Greek yogurt (unsweetened) 
  • Legumes 

Healthy Fats Daily 

  • Extra virgin olive oil 
  • Avocados 
  • Nuts (small handful) 
  • Seeds 
  • Fatty fish 

Avoid: Trans fats, excessive vegetable oils, fried foods 

Intermittent Fasting (Optional) 

16:8 method: 

  • Eat within 8-hour window (e.g., 12pm-8pm) 
  • Fast 16 hours (including sleep) 
  • Improves insulin sensitivity naturally 

Start with 12:12, gradually extend to 16:8. 

What to Drink 

  • Water (primary) 
  • Unsweetened tea 
  • Black coffee (moderate) 
  • Limit alcohol severely (raises triglycerides) 

Sample Day 

Lunch (12pm): 3-egg veggie omelet, ½ avocado, berries 

 Snack (3pm): Greek yogurt with almonds 

 Dinner (7pm): Grilled salmon, roasted vegetables, small quinoa serving 

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