The Universal Diet

I get so many emails from people asking what kind of diet they should follow. They will usually write: “I am X years old and have XYZ issues, what should I eat?”

Usually somewhere in their email they say… “There’s so much information out there, it’s hard to know what to focus on… calories? protein? fiber? ultra-processed foods? low cholesterol? low sugar? low inflammation? etc. etc. etc.”

So here’s how I answer most of these emails…

Every BODY is different, and no one diet fits all, BUT… there IS one pretty “UNIVERSAL” way to eat that helps most people feel their best.

I call it “The Universal Diet” because it’s a flexible, science-backed way of eating that “universally” fits most situations, no matter your age, lifestyle, or health goals.

WHAT IS THE UNIVERSAL DIET?
It’s a simple method that ensures balance, nutrition, and satisfaction at every meal.

How to: LOOK at your plate and aim for this balance…

✔ 1/2 plate colorful produce
Load up on non-starchy vegetables such as leafy greens, peppers, cucumbers, carrots, broccoli, etc. They provide fiber, antioxidants, and volume to help keep you full and nourished.

✔ 1/4 plate protein mix
A combo of animal & plant proteins such as fish, dairy, eggs, poultry, lean meat, tofu, beans, and lentils. This mix offers essential amino acids and heart health benefits.

✔ 1/4 plate quality carbs
Think quinoa, brown rice, oats, whole wheat pasta, and starchy veggies like sweetpotatoes. These give steady energy and key nutrients like B vitamins and fiber.

✔ A little healthy fat
Foods such as avocado, nuts, seeds, and olive oil help with satiety, brain health, and hormone balance.

WHY IS THIS SO UNIVERSAL?
Because it covers the bases! This way of eating:

✅ Supports metabolic health – Keeps blood sugar, cholesterol, and digestion in check.

✅ Provides steady energy – No crashes, just sustainable, feel-good fuel.

✅ Is naturally anti-inflammatory – Thanks to all those veggies, fiber, and healthy fats.

✅ Works with most dietary needs – You can tweak it! For example… Vegetarian? Load up on beans, lentils, soy foods, etc. Gluten-free? Choose quinoa, sweet potatoes, etc. 

HOW TO MAKE IT WORK FOR YOU
The best part? You don’t have to be perfect—this is a flexible guide, not a set of rigid food rules. Here’s the visual for you to remember:

BOTTOM LINE
If this advice feels too simple… GOOD! Nutrition shouldn’t be complicated.

If you’re feeling overwhelmed by all the nutrition noise out there, The Universal Diet is your answer.

It’s not about restriction or perfection—it’s about fueling your body with foods that make you feel good and keep you strong for life.

BONUS 1
Example meals on The Universal Diet…

Breakfast: Veggie Scramble
1) eggs (and/or scrambled tofu)
2) sprouted whole-grain toast
3) spinach + cheddar cheese

Lunch: Burrito Bowl
1) grilled chicken (and/or black beans)
2) quinoa
3) romaine, sliced bell peppers, salsa + guacamole

Dinner: BBQ Salmon & Baked Fries
1) BBQ salmon (and/or tempeh)
2) baked sweetpotato fries
3) roasted broccoli + olive oil

BONUS 2
Need help navigating food labels? Check out THIS past WOW where I break it down into 3 easy steps.

xx DJB