11 Principles for Eating Healthily
In a nutshell
Prioritize nutrient density – Choose foods that give you the most nutrition per bite: organ meats, shellfish, eggs, raw dairy, bone broths, and properly prepared plant foods
Choose traditional fats and avoid modern industrial oils – Enjoy butter, ghee, tallow, avocado oil, and olive oil; avoid refined rape (canola) and other seed oils
Adopt other elements of traditional food wisdom – Fermentation, properly prepared grains/nuts, whole-animal foods, and balanced land and sea sources all help maximize digestibility and long-term health
I try to anchor my behaviour in principles rather than memorizing endless lists of rules. A few broad guidelines are easier to remember and apply—and far more sustainable for a simple fellow like me.
On the subject of diet, I’ve learned three key ideas:
Each of us is different
Humans evolved to thrive on a wide range of animal and plant foods
Nutrient density is critical
These principles can guide daily decisions in a way that’s both practical and flexible. One additional and expanded framework I’ve also found useful is the 11 Dietary Principles of the Weston A. Price Foundation (WAPF). Their approach distills extensive research into a small number of practices that emphasize nutrient-dense, traditional foods.
Three highlights of the WAPF approach:
Traditional food practices maximized nutrient density.
These 11 principles adapt traditional wisdom to modern life.
They can be flexibly applied to individual health, preferences, availability, and budget.
I’ve listed below the cookbook that I consider the perfect complement to the 11 principles [1].
Below are the principles, along with how I personally apply them.
Principle 1 – Avoid refined and denatured food
We committed to this years ago. Out went industrial seed oils and processed carbs.
Principle 2 – Include animal foods
We eat animal foods daily, rotating through ruminants, chicken, pork, fish, and shellfish each week.
Principle 3 – Emphasize nutrient-dense foods
This means organ meats, animal fats, eggs, raw dairy, shellfish, fish liver oils, and fish eggs. I especially value oysters, liver, and eggs. I also source raw dairy online in Britain despite the controversy.
Principle 4 – Eat some animal foods raw; cook most plant foods
We enjoy raw oysters weekly (surprisingly affordable when sourced locally), as well as sashimi and roe in season.
Principle 5 – Enjoy lacto-fermented condiments and beverages
Ferments are a daily feature for us: kefir, yogurt, kombucha, plus seasonal krauts and pickles.
“...traditional diets contain a high content of food enzymes and beneficial bacteria from lacto-fermented vegetables, fruits, beverages, dairy products, meats and condiments”
Principle 6 – Prepare seeds, grains, and nuts properly
We don’t eat many grains, but I know proper preparation helps reduce anti-nutrients. For nuts and seeds in our occasional low-carb granola, we could be more intentional here.
Principle 7 – Enjoy saturated fats; avoid industrial seed oils
This is one of the most critical principles. Seed oils are everywhere, especially when eating out, so vigilance is required. At home we stick to butter, ghee, beef tallow, olive oil, and avocado oil.
Principle 8 – Balance Omega-6 and Omega-3
By including land and sea animal foods, we keep this balance in check. The problem with seed oils is that they overload us with Omega-6 linoleic acid, turning something essential at naturally low levels into something toxic at high levels.
Principle 9 – Use unrefined salt liberally
We only use unrefined salt at home—and I don’t hold back with it.
Principle 10 – Include gelatinous bone broth
More common for us in cooler months, but a regular practice. We make broth from cow, sheep, chicken, goose, and duck bones—plus leftover vegetable trimmings. Cooking tougher joints also provides natural gelatin and, in my view, better nutrition at a lower cost.
I’ve listed a couple of recipe books below [2,3].
Principle 11 – Prioritize nutrient density during pregnancy and childhood
Not directly relevant for us now, but very much so for our kids and their families.
Summary
These principles don’t prescribe perfection. They’re flexible, adaptable, and sustainable. For me, that’s the power of using principles over rigid rules.
References
1. Fallon, S. and Enig, M.G. (2001) Nourishing Traditions; The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. Brandywine, MD. New Trends Publishing
2. Fitzgerald, K.N. and Sheppard, J.(2022) Better Broths and Healing Tonics: 75 bone broth and vegetarian broth-based recipes for everyone. New York. Hachette Book Group
3. Fallon Morell, S. and Daniel, K.T (2014) Nourishing Broth: An old-fashioned remedy for the modern world. New York. Hachette Book Group