A simple yet powerful nutrition concept called “30-30-3” has gone viral, racking up 265,000 views. The Instagram video, which highlights basic nutrition habits, has garnered widespread attention and sparked a social media discussion about the importance of proper nutrition for optimal health.
The concept was coined by Dr. Amy Shah, a dual-board certified physician and nutritionist based in Glendale, Arizona, who specializes in clinical medicine and allergy/immunology. She believes everyone should learn these nutritional guidelines starting in grade school.
Advice from Shah, who goes by the handle “@”Fasting MDaims to make nutrition easy to understand and implement for everyone. NewsweekShe emphasized the importance of these habits, saying, “I want my daughter to know that strong bones, strong muscles and a strong mind and spirit come from a foundation of good habits and good nutrition.”
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Courtesy of Dr. Shah
30-30-3 Rule Explained
In the video, Shah is standing next to her teenage daughter, who asks, “What is obvious to a medical or nutritional professional that isn’t obvious to other people?” Shah responds by explaining the concept.
- Eat 30 grams of protein at your first mealShah stresses the importance of starting your day with a protein-rich meal: “Having protein as your first meal can improve gut health, curb appetite and balance blood sugar levels – all of which get disrupted during menopause,” she said. NewsweekThis advice is especially true for women over the age of 35. Women over 35 should be counseled about hormonal changes over the next 20 years.
- 30 grams of fiber throughout the dayShah points out that fiber is essential for maintaining a healthy gut microbiome. “The amount of fiber doctors recommend is 30 grams to nourish the good bacteria in your gut and keep them healthy,” Shah explains. Not only does fiber support digestive health, it also contributes to overall health by regulating blood sugar and promoting satiety.
- 3 Probiotic Foods Every Day: Incorporating probiotic foods into your diet is essential for gut health. Probiotics are live beneficial bacteria or yeasts that help maintain a healthy balance of gut bacteria, aid digestion, and boost the immune system. Shah recommends having three servings of probiotic foods a day, such as yogurt, kefir, and sauerkraut. These foods are rich in probiotics and offer a variety of health benefits.
“This is a framework for how you should eat every day for optimal health,” she says in the video.
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Newsweek We also spoke with Shelley Boles, R.D., of Smoot, Wyoming, who said, “I usually cringe at new diet trends, but this one I can get behind!”
Bowles, who works for health content and money-saving website Consumer Health Digest, explained that the 30-30-3 concept promotes nutrition by keeping dietary intake “simple, sustainable and non-restrictive.”
“Following the 30-30-3 diet in the long term can have a range of health benefits, including improved gut health and weight management, as well as lowering the risk of chronic diseases like heart disease, diabetes and certain types of cancer, and even promoting mental health,” she said.
“Taking in just 30 grams of fiber can cause gastrointestinal discomfort, especially if you’re not consuming a high-fiber diet. If you have kidney disease, the 30-30-3 diet isn’t for you, as it’s high in protein and puts a strain on your kidneys. To prevent further damage, consult your doctor before jumping on this diet trend.”
Shah added how the 30-30-3 concept is linked to circadian rhythms, which control many bodily functions, including digestion, by regulating proteins and hormones in line with energy expenditure during the day. She highlighted eating habits that align with these rhythms, such as not eating two to three hours before bedtime and having a 12-15 hour fasting period to support digestive health and metabolic processes.
How to Increase Your Protein Intake
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The video, shared on July 3, has so far garnered nearly 5,000 likes and more than 40 comments, many of which are from people asking for meal examples because they’re unsure how to reach their goal.
Bonnie Jordberg, R.D., associate professor of family medicine at the University of Colorado School of Medicine, previously said: Newsweek“Most adults need about 0.75 grams of protein per kilogram of body weight per day.
“For most men, this is about 55 grams per day and for women, 45 grams per day. For athletes, it is recommended to increase protein to 1.0 gram per kg of body weight.” [But] “It’s a myth that eating more protein will build muscle.”
Shah recommends adding a probiotic cottage cheese or Greek yogurt parfait, nuts, and berries to your first meal or protein shake. Bacon, chicken, and eggs can also add protein to your diet.
Another commented: “It’s really a shame that our education system doesn’t include this kind of education.”
Another user agreed: “Doctors should tell you this at every appointment.”
Do you have a health issue that’s worrying you? Let us know at [email protected]. We’ll ask our experts for advice and we could feature your story in Newsweek.
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Newsweek is committed to challenging conventional wisdom, seeking common ground and finding connections.
