A few years ago I went through a nutrition kick and read about a dozen books about food. Today I came across a graph that perfectly represents what I learned:
Basically, everything will kill you.
There are three major schools of thought on what’s wrong with modern diets: 1. fats, 2. carbs (sugars,) or 3. proteins.
Unfortunately, all food is composed of fats+carbs+proteins.
Ultimately, the best advice I came across was just to stop stressing out. We don’t really know the best foods to eat, and a lot of official health advice that people have tried to follow actually turned out to be quite bad, but we have a decent intuition that you shouldn’t eat cupcakes for lunch.
Dieting doesn’t really do much for the vast majority of people, but it’s a huge industry that sucks up a ton of time and money. How much you weigh has a lot more to do with factors outside of your control, like genetics or whether there’s a famine going on in your area right now.
You’re probably not going to do yourself any favors stressing out about food or eating a bunch of things you don’t like.
Remember the 20/80 rule: 80% of the effect comes from 20% of the effort, and vice versa. Eating reasonable quantities of good food and avoiding junk will do far more good than substituting chicken breast for chicken thighs in everything you cook.
There is definitely an ethnic component to diet–eg, people whose ancestors historically ate grain are better adapted to it than people who didn’t. So if you’re eating a whole bunch of stuff your ancestors didn’t and you don’t feel so good, that may be the problem.
Personally, I am wary of refined sugars in my foods, but I am very sensitive to sugars. (I don’t even drink juice.) But this may just be me. Pay attention to your body and how you feel after eating different kinds of food, and eat what makes you feel good.