150-Year Rule

a street sign with the number 150 depicting the 250 year rule for healthier food choices

course syllabus for Your Well-Being online health and wellness education course

Course Outline

Main Ideas

Learning Objective

Understand the benefits of adopting the 150-Year Rule by choosing whole, natural foods over processed alternatives.

Behavioral Objective

Begin implementing the 150-Year Rule by planning and preparing one whole-food-based meal daily.

Key Thought

Eating natural, unprocessed foods nourishes the body and helps avoid the health risks associated with processed food.

Main Ideas

Learning Objective

Understand the benefits of adopting the 150-Year Rule by choosing whole, natural foods over processed alternatives.

Behavioral Objective

Begin implementing the 150-Year Rule by planning and preparing one whole-food-based meal daily.

Key Thought

Eating natural, unprocessed foods nourishes the body and helps avoid the health risks associated with processed food.

Terms

150-Year Rule

noun

A guideline suggesting that if a food did not exist 150 years ago, it should be avoided in favor of whole, natural foods.

Opioid Receptors

noun

Proteins in the brain that regulate feelings of pleasure and reward, often stimulated by highly palatable foods containing high levels of sugar, fat, or salt.

Processed Foods

noun

Foods that have been altered from their natural state, often high in added sugars, unhealthy fats, and preservatives, contributing to inflammation.

Whole Foods

noun

Foods that are minimally processed and as close to their natural form as possible, providing essential nutrients without added chemicals or artificial ingredients.

Terms

150-Year Rule

noun

A guideline suggesting that if a food did not exist 150 years ago, it should be avoided in favor of whole, natural foods.

Opioid Receptors

noun

Proteins in the brain that regulate feelings of pleasure and reward, often stimulated by highly palatable foods containing high levels of sugar, fat, or salt.

Processed Foods

noun

Foods that have been altered from their natural state, often high in added sugars, unhealthy fats, and preservatives, contributing to inflammation.

Whole Foods

noun

Foods that are minimally processed and as close to their natural form as possible, providing essential nutrients without added chemicals or artificial ingredients.

Read
Activities
Related Content

Introduction

With so many convenience foods and endless dietary trends, knowing what to eat for optimal health can take a lot of work. The 150-Year Rule offers a simple approach: if food didn't exist 150 years ago, there may be better choices for your body. This rule encourages us to return to whole, natural foods-like fruits, vegetables, nuts, seeds, and lean proteins-that have been part of the human diet for centuries. Avoiding heavily processed foods can nourish our bodies with the nutrients they need to thrive.

Real Food Makes Real Sense

Food is essential for life, but the challenge lies in choosing what to eat. The food industry has become a massive business, and figuring out what is truly healthy can be overwhelming. With endless dietary options-low-carb, low-fat, dairy-free, gluten-free, and more-choosing the right foods can feel impossible. But one simple principle holds: Real food makes real sense.

Many wellness experts agree that eating whole, unprocessed foods is key to maintaining health. People who follow diets focused on whole foods are less likely to struggle with chronic disease or weight issues. The message is clear: eat real food.

Eat Real

The '150-Year Rule' is a simple yet powerful tool to navigate the overwhelming array of food choices available today. If a food item wasn't available 150 years ago, it's probably not the best for you. Our ancestors thrived on real, whole foods like fruits, vegetables, grains, nuts, seeds, and small amounts of meat, dairy, and eggs. These foods were organic and free from preservatives and harmful chemicals. By adopting this rule, we can pave the way for a healthier future.

In the late 19th century, food production shifted dramatically.¹ The rise of processed foods began in the 1890s with the invention of trans-fats and products like Oreo cookies and Marshmallow Fluff in the early 20th century. By the 1920s, processed foods and fast food chains dominated diets.² This shift has contributed to poor health outcomes.

Eat Right

So, what should you eat? The answer is simple: if it's natural, eat it! Whole, raw foods like nuts, fruits, and vegetables should be the foundation of your diet. Adding cooked meats, eggs, and dairy in moderation is acceptable, but focus on real, minimally processed foods. As a fun challenge, explore the grocery store and add a new whole food to your diet each week.

It's hard to overeat whole foods like fruits and vegetables, but processed foods are engineered to make you want more. Research shows that eating a diet high in sugar and fat can alter your brain's opioid receptors, leading to overindulgence and even food addiction.³

Eat Regularly

Incorporating the 150-Year Rule into daily life is easier. Start with one meal a day, focusing on real, whole foods. For example, prepare a large salad with fresh vegetables, add chicken, and use olive oil and vinegar as dressing. If you prefer heartier meals, try a slow-cooked roast with organic vegetables.

Eating regularly can help prevent unhealthy cravings. When you fuel your body with the nutrients it needs, you're less likely to feel the urge to overeat or snack on processed junk food.

Breakfast and Lunch Without Processed Foods

Revamping breakfast and lunch, the most challenging meals to overhaul, is entirely feasible with a bit of planning. Hard-boiled eggs make for a quick, easy breakfast or snack. Nutrient-packed smoothies with fruits, vegetables, and nut butter are both healthy and fast. For lunch, preparing snacks like pre-cut veggies and fruits over the weekend and storing them for easy access during the week can significantly reduce mealtime stress.

Try using preservative-free lunch meats, shredded chicken or beef, and fresh salad greens. With a bit of preparation, healthy, whole-food meals can become just as convenient as processed alternatives.

Citations:

^{1, 2} Mintz, S. (n.d.). *Food in America?*. Digital History. Retrieved from http://www.digitalhistory.uh.edu/

³ *High-fat, high-sugar foods alter brain receptors.* (2009, July 27). e! Science News. Retrieved from http://esciencenews.com/topics/health.medicine

Eat One Whole Food Meal

Objective: To experience the benefits of consuming a meal consisting only of whole, unprocessed foods.

Instructions:

Choose at least one meal this week where you will eat only whole foods. This means avoiding anything processed or refined.
Prepare a meal using ingredients like fresh vegetables, fruits, whole grains, nuts, seeds, and lean proteins.
After the meal, take a moment to reflect on how you feel both physically and mentally.
Record what you ate and any observations about your energy levels, mood, or digestion after eating.

Reflection: Did the whole food meal make you feel more energized or satisfied? Did you notice any differences compared to your regular meals? Try to learn from the experience and continue incorporating more whole foods into your diet as you discover what works best for you.

The 150-Year Rule Grocery Challenge

Objective: Practice applying the 150-Year Rule when shopping for groceries.

Activity:

Make a list of foods you normally buy.
Review your list and eliminate any processed or artificial foods that didn't exist 150 years ago.
At the grocery store, shop for only whole, natural foods-stick to the outer aisles where fresh produce, meats, and dairy are typically located.
Try one new whole food (like a fruit, vegetable, or nut) that you haven't eaten before.

Whole Food Meal Prep

Objective: Incorporate more whole foods into your daily meals by preparing them ahead of time.

Activity:

Choose one meal-breakfast, lunch, or dinner-and plan a week's worth of whole food meals using the 150-Year Rule.
Prep ingredients in advance. For example, chop vegetables, cook grains, and portion out nuts and seeds.
Ensure all meals include minimally processed, whole foods like fruits, vegetables, lean proteins, and healthy fats.

Replace Processed Snacks

Objective: Replace processed snack foods with healthier, whole food alternatives.

Activity:

Identify the processed snacks you typically consume, such as chips, candy, or crackers.
Find whole food alternatives for each, such as raw nuts, fresh fruit, or vegetable sticks.
Prepare and store these whole food snacks in easy-to-grab portions for convenience throughout the week.

a man storing a week of prepared healthy meals in containers for convenient access later

Healthy Meal Prep: 3 Easy Whole Foods Recipes for Breakfast, Lunch, and Dinner

Many of us turn to fast food or processed meals because we feel stressed, short on time, think eating healthy is too expensive, or have become addicted to the taste of fast food. However, with a little planning and meal prep, you can create a variety of wholesome, nutritious, and affordable meals that are just as convenient and less expensive than fast food and other convenience-processed packaged foods. In this post, we'll share three easy recipes-one for breakfast, lunch, and dinner-that you can batch-cook beforehand. These meals will provide three healthy options for two people, ensuring you're set for the week without the stress of daily meal planning.

modern grocery store with gluten free and dairy free foods on the outer isles

Help for Gluten-Free & Dairy-Free Living

Most of us are consuming too much gluten in our diets. We would all benefit from eating more natural, whole foods and less processed foods. Learn more about gluten-free and dairy-free nutrition options and take advantage of the educational resources, shopping list, and recipes.

collection of healthy foods depicting different macronutrients in the diet

How to Use Macronutrients in Your Diet

We all need macronutrients to stay healthy. But what are they and how can you use a macronutrient diet? The amount of macronutrients you get in your diet is important but so is the source of those macros.

In this article, we'll explain the difference between micronutrients and macronutrients and how to build a healthy diet.

dinner plate with wooden utensils depicting time to illustrate intermittent fasting

Intermittent Fasting 101: What It Is, How It Works, and Its Benefits

Curious about intermittent fasting and how it can benefit your health? This guide breaks down everything you need to know, from the basics of intermittent fasting and its different methods to the science-backed benefits it offers. Discover how this eating pattern can help with weight loss, increased energy, better sleep, and even disease prevention.

assorted fruits and vegetables including avocado, tomatoes, lemons, asparagus, and onions

Investigating Low Carb Diet Meal Plans: Are Carbs the Real Culprit?

Diets low in carbohydrates have become very faddy over the last few years. Whether it's keto diets or low carb diets, the marketing around this way of eating has been potent.

However, does cutting the carbs really help you with sustainable weight loss? Keep reading to learn more about low-carb diet meal plans.

mother cooking healthy food with young son and daughter

Lifestyle Choices, Nutrition & Quality Supplements

Think back to the time of your great-grandparents. What types of food did people eat back then? For the most part they ate what they could grow on their land or what they got locally from a Farmer's market or some other community-based food supply. So what happened to our food? Why are so many of us sick, overweight and tired?

150-Year Rule

Main Ideas

Learning Objective

Behavioral Objective

Key Thought

Main Ideas

Learning Objective

Behavioral Objective

Key Thought

Terms

Terms

Introduction

Real Food Makes Real Sense

Eat Real

Eat Right

Eat Regularly

Breakfast and Lunch Without Processed Foods

Eat One Whole Food Meal

The 150-Year Rule Grocery Challenge

Whole Food Meal Prep

Replace Processed Snacks

Healthy Meal Prep: 3 Easy Whole Foods Recipes for Breakfast, Lunch, and Dinner

Help for Gluten-Free & Dairy-Free Living

How to Use Macronutrients in Your Diet

Intermittent Fasting 101: What It Is, How It Works, and Its Benefits

Investigating Low Carb Diet Meal Plans: Are Carbs the Real Culprit?

Lifestyle Choices, Nutrition & Quality Supplements

Course Outline