When it comes to nutrition, the sea of advice can feel overwhelming—low-carb, paleo, plant-based, fasting, high-protein—the list goes on. But Dr. John Berardi, co-founder of Precision Nutrition and a globally respected expert in performance nutrition, offers a refreshing approach. His philosophy isn’t about trendy diets or deprivation. It’s about simplicity, sustainability, and smart habits that actually work.
In this article, we’ll break down Dr. Berardi’s “Ten Rules for Good Nutrition”, widely regarded as a gold standard for developing healthy, lifelong eating habits. Backed by science and grounded in practical application, these rules aren’t just for athletes or fitness buffs—they’re for anyone who wants to fuel their body, sharpen their mind, and improve their overall health.
🥦 Who is Dr. John Berardi?
Dr. Berardi holds a Ph.D. in Exercise Physiology and Nutrient Biochemistry and is the co-founder of Precision Nutrition, one of the world’s largest nutrition coaching and certification platforms. He’s advised everyone from Olympic athletes and Navy SEALs to everyday people striving to live healthier lives.
His “Ten Rules” are outlined in Precision Nutrition’s Lean Eating Program, a lifestyle guide that combines evidence-based eating with behavior change strategies.
📜 Rule #1: Eat Every 2–4 Hours
Regular eating helps regulate blood sugar levels, manage hunger, and avoid binge eating later in the day. Instead of starving yourself all morning and overeating at night, Berardi recommends eating small, balanced meals throughout the day.
According to the American Journal of Clinical Nutrition, consistent meal frequency can improve appetite control and energy levels (AJCN, 2015).
🥚 Rule #2: Include Lean Protein in Every Meal
Protein is the building block of muscle, supports hormone production, and keeps you feeling fuller longer. Dr. Berardi suggests incorporating lean proteins like chicken breast, turkey, tofu, eggs, or Greek yogurt into every meal.
Aim for about 1–2 palm-sized portions of protein per meal, depending on your size and activity level.
🥬 Rule #3: Eat Vegetables with Every Meal
Vegetables are loaded with fiber, vitamins, minerals, and antioxidants. They support digestion, boost immunity, and help reduce chronic disease risk.
Berardi recommends at least 1–2 fist-sized servings of vegetables per meal—raw, steamed, sautéed, or roasted.
The CDC states that only 1 in 10 adults eat enough fruits and vegetables daily (CDC, 2021). Let’s not be that 1.
🍠 Rule #4: If You Want Carbs, Choose Whole Carbs
Carbohydrates aren’t the enemy—but quality matters. Skip the white bread and sugar-laden cereals. Instead, reach for whole-food, high-fiber carbs like:
- Quinoa
- Sweet potatoes
- Brown rice
- Steel-cut oats
- Legumes
Whole carbs keep you full longer and help regulate energy and mood.
🥑 Rule #5: Eat Healthy Fats Daily
Healthy fats support cell structure, brain function, and hormone regulation. Dr. Berardi encourages adding sources like:
- Avocados
- Nuts and seeds
- Olive oil
- Fatty fish like salmon
Moderation is key, but don’t fear fat—especially when it’s the good kind.
💧 Rule #6: Drink Mostly Calorie-Free Beverages
Water should be your go-to beverage. While coffee and tea (without added sugar or cream) are fine, avoid sugary drinks, soda, and excessive alcohol.
Hydration plays a crucial role in metabolism, brain function, and athletic performance. Berardi recommends 3–4 liters per day, adjusted for activity and climate.
🕒 Rule #7: Eat Whole Foods Most of the Time
This rule underscores the “90% principle”:
Eat whole, minimally processed foods 90% of the time. That means fruits, vegetables, lean proteins, legumes, nuts, and grains.
The remaining 10% can include indulgences like pizza, dessert, or snacks—without guilt.
Dr. Berardi emphasizes that sustainability is more important than perfection. The goal is long-term change, not dietary martyrdom.
📏 Rule #8: Portion Control—Use Your Hands
Rather than counting calories or obsessing over macros, use your hands as a measuring guide:
- Protein = 1–2 palm-sized portions
- Vegetables = 1–2 fists
- Carbs = 1–2 cupped hands
- Fats = 1–2 thumbs
This method is simple, intuitive, and scalable. It adjusts naturally based on body size and needs.
🧘♂️ Rule #9: Plan Ahead and Prepare Meals
Failing to plan often leads to impulsive, unhealthy food choices. Dr. Berardi recommends spending a few hours each week:
- Prepping protein and veggies
- Packing meals and snacks
- Stocking your kitchen with healthy staples
Meal prep helps you stay on track when life gets chaotic.
📊 Rule #10: Practice Consistency, Not Perfection
Perfection is not the goal—consistency is.
Berardi’s approach is about building habits over time. One slip-up doesn’t undo your progress. Focus on doing the right thing most of the time, and results will follow.
Progress, not perfection, is the heart of Precision Nutrition’s coaching model.
📚 References
- Berardi, J. (2014). Precision Nutrition: Lean Eating Program. Precision Nutrition Inc.
- CDC. (2021). Only 1 in 10 Adults Get Enough Fruits or Vegetables. https://www.cdc.gov/nutrition/data-statistics/index.html
- American Journal of Clinical Nutrition. (2015). Meal Frequency and Appetite Control. https://academic.oup.com/ajcn
🧠 Final Thoughts
Dr. John Berardi’s Ten Rules for Good Nutrition are more than guidelines—they’re a framework for sustainable change. They simplify the often complex world of nutrition into practical actions that anyone can follow—no gimmicks, no fads.
If you’re tired of jumping from one restrictive diet to another, these rules offer a balanced, holistic, and human approach to eating well for life.
So the next time you sit down to a meal, ask yourself:
- Is there protein?
- Are there vegetables?
- Am I making a choice that supports my long-term goals?
Chances are, with Berardi’s rules in your back pocket, the answer will be yes.
💬 Which of these nutrition rules do you already follow—and which one do you want to improve? Let’s talk in the comments!
