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Benefits of the ‘EAT SAVVY’ Diet & How to Get Started!

The ‘Eat Savvy’ Diet can help you transform your health and wellness!

Those who take action and follow the principles – shed excess fat, look & feel better, gain incredible levels of energy, reduce inflammation and bloating and boost their mental focus!

The ‘diet’ supports our ‘Easy as 1-2-3′ Wellness Philosophy – reduce irritants, increase nutrients and help your body work more efficiently. Although it’s more of a change in food choices than a quantity-restricted diet, our guidelines help you use food to effectively fuel your brain and body, while ridding your life of foods that can be toxins, and the bad habits that are holding you back.

The Eat Savvy Diet provides the solution to eating your way back to wellness, so you can be the person you really want to be!

While you may hear us speak about the science that backs the Eat Savvy Diet, and the ‘biological reasons’ for following the Diet, you won’t need a degree in biochemistry or nutrition to start seeing huge changes in your all-around well-being. These changes include improvements in your mood, your mental focus, and your body composition!

What is ‘Savvy’?

The word ‘savvy’ means – knowledgeable and well-informed, experienced and proficient, perceptive and practical!

Yes! We feel that describes us as a community, and it certainly describes what backs the Eat Savvy Diet.

What is the ‘Eat Savvy’ Diet

The Eat Savvy Diet is a breakthrough compilation of research-based dietary philosophies that the whole family can follow!

It supports overall well-being by . . .

  • Limiting your exposure to man-made and natural toxins that can trigger inflammation and illness.
  • Improving the number and variety of micro-nutrients your body has access to.
  • Including foods that optimize your body systems and nurture your ‘M & Ms’. No, not those M&Ms . . . your ‘Microbiome‘ (all the bacteria in your gut) and your ‘Mitochondria‘ (the inner ‘powerhouses’ of your cells)

Higher energy levels, improved mental clarity, reshaping, fat loss and muscle maintenance, reduce allergies and inflammation, improved skin health  . . . these are just some of the positive outcomes you will gain from doing the right thing by your body simply by putting the right foods into it. Follow our program, tap into our support and you can achieve that and more.

Have you ever started a diet and felt like you had to be perfect? Or do you beat yourself up when you take even a bite of something that is ‘off limits’ or on the ‘never permitted’ list? Many people feel this way, and this is a key reason why diets often don’t produce sustainable results. They are just too restrictive to follow over the long term and they foster unhealthy yo-yoing.

The Eat Savvy diet is different! It offers you a spectrum or ‘sliding scale’ . . . and you get to choose the speed with which you make the changes. The more you choose to Eat ‘Savvy Foods’ – which means eating those foods towards the green end of the eat-savvy scale – the more you put the accelerator down and the faster you travel towards wellness!

The spectrum from Red to Green in the image below mirrors the ‘illness-wellness’ continuum we discuss in material such as “Wellness – It’s NOT That Hard”!

  • Red Zone: These are NOT Savvy Foods! You should avoid these as much as possible, but it’s not the ‘end of the world’ if you eat them (that’s not to say you won’t ‘pay’ for it in decreased performance).
  • Yellow Zone: Be cautious here. While they may not be ‘harmful’, they also won’t help you move to a higher level of well-being either!
  • Green Zone: These are Savvy foods! Focus on eating these! This is where the shortened term ‘EAT SAVVY’ came from. “Eat Savvy Foods” – foods that help you move towards a higher level of well-being.

To get started on the Eat Savvy Diet, download the free PDF onto your phone. This gives you a ‘cheat sheet’ to follow the optimal food choices and easily follow the diet. Use it when you go shopping to help you know what the savvier choices are to bring home to eat. The sliding scale of colour is an easy visual to indicate where your food choices are leading you.

To get you going . . .

12 Tips to Get You Started on the Eat Savvy Diet!

  1. Skip Sugar. Sugar comes in many hidden forms, so check the labels of packaged foods (often best avoided too). Even naturally-derived sweeteners like honey, maple syrup, and agave can mess with your blood sugar and make you fatter. However, DO NOT move to artificial sweeteners – as they are proven to disrupt the health of your gut microbiome and can lead to more health problems and weight trouble down the track.
  2. Be Fructose-Frugal. Limit your fructose consumption – especially avoiding fruit juices. Reduce fruit consumption to 1-2 servings per day. Fruits are not vegetables. Favour low fructose-containing fruits like berries and lemons over higher sugar fruits. Yes, fruit is nutritious – but the unique biochemical nature of fructose means it is not particularly satisfying for hunger AND too much fruit can feed yeasts in your gut and mess up your mighty microbiome!
  3. Slay Synthetics. Synthetic additives, colourings, and flavourings including aspartame, MSG, dyes, and artificial flavourings – are all ‘NOT Savvy’ and should be avoided.
  4. Give up Grains. Cereal fibre is different from vegetable or bean fibre, and although all of these can be great prebiotics for your gut bugs if properly prepared, they can also be an unrecognised source of inflammation. Intestinal health is critical to your overall health. If your gut isn’t healthy, you can’t absorb nutrients from the foods you eat. If you can’t absorb nutrients from the foods you eat your body becomes malnourished and more prone to disease. Wheat is a particularly important grain to avoid when starting on the Eat Savvy Diet but this category also includes corn, oats, barley, and other cereal grains. The more refined the grain, the more inflammatory it is. Researchers on celiac disease and gluten intolerance estimate that 30% to 40% of people of European descent are gluten-intolerant to some degree. Because of the many negative effects of gluten and grains’ active lectin content, if you suffer from cramping, bloating, and overall gut dysfunction, avoid all grains until you heal your gut. 
  5. Decrease Dairy. Dairy is a nutrient-rich food group which has been championed for its role in bone, dental and muscle health for decades. Being too restrictive about dietary fat may not be a helpful strategy for maintaining health, however, most dairy products contain casein and lactose, two compounds that cause inflammation and digestive distress in many people. We don’t recommend avoiding dairy, just focus on high-fat forms such as butter and cream from grass-fed cows. Pure cream has lower levels of casein and lactose and butter has much lower levels again because of the churning process, which removes the buttermilk from the butterfat. Then clarified butter, otherwise known as ‘Ghee’, has even less of these inflammatory agents. Dairy is a unique blend of nutrients including calcium, phosphorus, iodine, Vitamin B2 and B12, and its fermented cultures (yoghurt and cheese) have bioactive peptides and high-quality protein containing all of the essential amino acids, so to keep some dairy in your diet opt for full-fat dairy from grass-fed cows. (And even include raw milk products where possible. Buffalo, camel and goat milk can be good too!)
  6. Limit the Legumes. In general, Beans and Legumes can offer a lot of valuable soluble fibre, which plays a valuable role in feeding your microbiome and helping you to eliminate old, ‘toxic’ bile and the fat-soluble wastes (including old hormones), that bile carries. Legumes, however, can have a ‘dark side’ when not prepared and cooked properly, and some offer little of this valuable soluble fibre. And not all legumes are created equal! Peanuts are a legume but don’t offer much of the valuable soluble fibre, and also come with a number of problems. For those trying to rebuild their gut health, some beans do appear to be easier to tolerate than others. For example, Black Beans are widely tolerated and are pretty high in soluble fibre. Proper soaking and pressure cooking can reduce the gaseous nature of beans, and deactivate the problematic lectins and phytates making them easier to digest, and less prone to cause inflammation. Soaking and fermenting are ways that have been traditionally used by cultures that knew the problematic aspects of foods like legumes. Proper preparation and cooking can deactivate a lot of the anti-nutrients and inflammatory plant toxins that can make you sick, so you can still reap the benefits of the soluble fibre legumes contain. Tip: if you’re new to including legumes in your diet, start with Black Beans as they appear to be widely tolerated, and go slow, adding them gradually to your diet to see if you tolerate them.
  7. Avoid Anti-Nutrients. This step will be taken care of for most people with the previous steps . . . however, some foods that are considered ‘healthy’ as part of the smoothie craze for example – are NOT Savvy. Take Raw Kale for example. Kale is one of those vegetables that everyone thinks is so healthy. From kale chips to kale salad, kale has become an extremely trendy vegetable. Your beloved spinach and kale green smoothies may be causing more harm than good. Oxalic acid is an anti-nutrient compound found in many plants, like raw cruciferous vegetables such as kale, cauliflower, and broccoli, as well as in chard, spinach, parsley, beets, black pepper, chocolate, nuts, berries, and beans. When oxalates bind to calcium in your blood, tiny, sharp oxalic acid crystals form and can be deposited anywhere in the body and cause muscle pain. When this happens in the kidneys, it causes kidney stones. In oxalate-sensitive people, even small amounts of oxalates cause burning in the eyes, ears, mouth, and throat. Consuming large amounts may cause abdominal pain, muscle weakness, nausea, and diarrhoea. People who eat large quantities of raw vegetable smoothies may be particularly susceptible. Oxalates, like other anti-nutrients such as phytate, can be reduced by cooking and draining the water, or by soaking in acid. This is where proper cooking helps! Keep an eye out here for more posts on Anti-nutrients coming soon.
  8. Feast on Fats. Healthy fats contained in whole foods and isolated in products like grass-fed butter, ghee, cocoa butter, and coconut oil reduce cravings and give you more energy. Far from being bad for you – fats are necessary for hormonal balance and brain function! Did you know that the Sugar Industry paid off scientists to point the blame at fat rather than sugar? Avoid bad fats like corn, soy, canola oil, and peanut oil. It is also wise to avoid adding too many isolated fats to your diet.
  9. Go Grass-fed (& Wild-caught) – The quality of your food matters. Choose pastured, grass-fed meat like beef, lamb, buffalo, bison, and even kangaroo for the Aussies! Free-range eggs, chicken, turkey, and duck also make good savvy sources of protein. Eat plenty of fish and other seafood, but make sure your fish is wild-caught, not farmed.
  10. Opt for Organic. This is more important for some plants than others, however, eating organic fruits and vegetables where possible is a savvy choice. The caveat here is – old, wilted, spoiled organic produce is NOT healthier than fresh non-organic produce. You may be avoiding ‘chemicals’ only to be paying a higher price for foods that contain toxins like mould!
  11. Maintain Your Microbiome. By following the Eat Savvy Diet, you will naturally be feeding and maintaining your hungry Microbiome. Pay particular attention to healthy fermented foods as well as probiotics and prebiotic fibres.
  12. Cook Carefully. Cooking methods like frying and barbeque/grilling can damage the proteins in your meat and produce carcinogens that adhere to the surface. Best to cook your food slow and low. Do not use microwaves or fry your food at high heat.

[What’s the ‘EAT SAVVY’ Diet? It’s a breakthrough compilation of research-based dietary philosophies, that the whole family can follow! A Dietary approach to help you Boost Energy, Improve Mental Clarity, Detox, Shed Excess Fat, Reduce Allergies, Improve Skin Health and more . . . DOWNLOAD HERE]

“But I Thought That Was Healthy?”

As it turns out, even ‘healthy’ foods like fruit, vegetables, legumes and ‘whole grains’ can actually do your body harm.

Why? Plants don’t want to be eaten . . . they want to survive too! One of the ways they defend themselves against hungry animals like us is by producing ‘natural toxins’ – proteins known as lectins. Gluten – it’s one of the best-known lectins around. But it’s not the only one. In fact, lots of the ‘healthy’ foods we’ve been trained to eat for decades contain dangerous lectins.

Avoid ‘All or Nothing’ Thinking.

Will implementing just a few of the Eat Savvy Diet principles be enough to notice any difference? Absolutely! Making even the smallest changes in the right direction is a savvy choice!

But the savvier you are, the better you’ll feel!

Want to learn more about the ‘EAT SAVVY’ Diet?

Here’s a Facebook Live Session we conducted.

We dive deeper into the concepts on our WEBINARS.

Register for the next session or on-demand replay.

Further Reading:


Have questions?

Reach out to your Savvy Team contact, message us on Facebook or use our contact page.

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4 thoughts to “Benefits of the ‘EAT SAVVY’ Diet & How to Get Started!”

  1. The Eat Savvy Diet is a simple list of foods that covers all ranges – from those foods that we best ‘avoid’ to those that are savvier to ‘eat’. While there are actually only 4 (four) basic food energy sources: fats, proteins, carbohydrates and alcohol, the Eat Savvy Diet groups foods generally eaten into 9 (nine) specific areas:
    ⁃ Vegetables (few people eat enough of this group)
    ⁃ Oils and Fats (an essential part of our diet, important for good health, and generally misunderstood)
    ⁃ Dairy (listed separately because it is a much maligned ‘food group’ and needs special attention)
    ⁃ Protein (a critical part of your diet – some are also listed in other ‘groups’)
    ⁃ Starches and Grains (a general misunderstanding of this food group is the KEY cause of many western diseases)
    ⁃ Fruits (easy accessibility in the modern world makes this an overused food-group)
    ⁃ Nuts and Legumes (combined because they both require specific processing)
    ⁃ Spices and Flavourings (listed separately because they can be problematic)
    ⁃ Sweeteners (separated for clarity – to be used sparingly)
    It is important to consume a variety of foods within each of the food groups because different foods vary in the amount of the key nutrients that they provide. NOTE: The Australian Guide to Healthy Eating groups five foods together because they provide similar key nutrients, however our grouping is chosen because each group requires specific attention, or similar preparation or use. 

  2. Eat Savvy has been such a great guide for me. I have been gradually implementing the guidelines above over the past three weeks and my pains have almost entirely disappeared

    I am feeling better in so many ways that I am encouraged to continue on and make this our way of life. Changing our diet has been a bit like learning a new language tho the rewards are worth it. Thank you, Linda and Corey for your support

    1. Thanks for taking the time to share your experience Shazza! Great to hear that things are improving . . . and thank you for your kind words! Cheers, Corey

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