So many clients ask me my opinion on nutrition. I always tell them, I am not a nutritionist but I have been an active personal trainer for the last 12 years. “Personal” being the operative word!
Every person is different. Every “body” is beautiful and unique. So therefore when it comes to nutrition, you need to look within… YOURSELF!
When I talk about nutrition with clients, I ask the question, “how is your diet?” Most people answer this question with, “I eat pretty healthy.” I want to make it easy for people to understand nutrition and eating well. There are three topics that you must understand:
- Understand yourself and eat with purpose.
- Understand the benefits of eating well.
- Lastly, understand that it is an adventure! Devour life!
Take a second to think about yourself. Briefly review your goals, medical history, injuries, habits, allergies, and supplement history. Is your food going to help you reach your goals or hinder them?
Think about what you are consuming with your goals in mind. Do your goals include weight loss? Having more energy? Better skin? Feeling better? You need to set an intention. Right here right now.
Understand the Benefits of Eating Well.
Did you know some foods actually help fuel your brain? Have you ever eaten a meal that made you feel energized after eating it? Think back and remember what that food was. I bet you that food contained something in it that helped to fuel your body.
You want to aim to eat foods that help your body fuel, protect, build, and prevent.
FUEL with Carbs!
Primary fuel for the brain
+ Fuels high intensity activities- going for a long run or bike ride? Snack on some carbs right before to get the most out of your workout.
+ Goals, intensity, and duration of activity affect how much is required- if your not fueling for a marathon, then you will not need to increase your carb intake.
The next question you may have is… “What carbs should I be eating?”…
+ Whole grains– choose foods with the word “whole”
+ Minimally processed items– limit your sugar intake avoid ingredients like “refined” and “enriched”
+ At least 3g fiber/serving- if it doesn’t contain fiber, then you don’t need it.
PROTECT with Fats!
No we are not talking about being fat or getting fat by eating fat. Fat is the newest trend now. It is all the rave in many diets like the Keto Diet. Fats ROCK in my opinion. Anything that can help my hair, skin and nails grow gets an A in my book!
+ Contain powerful nutrients and antioxidants for joints, organs, skin, and hair
+ Aids in nutrient absorption of vitamins A, D, E, K
+ Omega-3 fatty acids boost:
+ Brain Power
+ Mental Clarity
+ Unsaturated Fats
BUILD with Protein!
+Build muscle tissue– was trimming fat and building muscle one of your goals?
+ Support the immune system– have you always been the one in the office always sick? Try more foods that support your immune system.
I bet your wondering.. But what is protein or how much of it do I eat? —I would recommend 0.5-1.0 grams per pound total body weight. Protein sources come from eating chicken, steak, fish, nuts, eggs, and powders. Aim for less saturated fat and processed protein sources. Stay away from fried food.
PREVENT with Colorful Veggies!
RED BLUE YELLOW GREEN ORANGE— foods rich in these colors provide you with MANY benefits! It is spring… so bring on the color!
Red Foods– increase heart and circulatory health, improve memory, and healthier urinary tract. THINK RED APPLES
Blue Foods– improved circulation, improved memory and healthier bones. THINK BLUEBERRIES
Yellow Foods– Good digestion, optimal brain function, increased immunity, and healthier eyes and skin. THINK YELLOW SQUASH
Green Foods– Improved eye health and stronger teeth. THINK SPINACH.
Orange Foods– Skin and eye health, increase immunity, healthier heart reduced risk of cancer. THINK ORANGES
(No wonder people tell you to drink OJ when your getting sick!?)
Part of eating well is also staying hydrated!
+ Improve concentration
+ Increase productivity + Reduce stress + Regulate appetite + Regulate body
+ Decrease risk of injury
You should aim to drink half of your body weight in fluid oz every single day. So if you weight 100 pounds, then drink 50 oz of water!
Understand the Adventure.
Life is a trip! Explore, experiment, discover! Try new things! Be open to new foods!
I challenge you to go on a food adventure. Grow your diet. Cultivate your diet and watch it shine!
Below I added a typical dinner I would make on any given night for my husband and I. I hope it inspires you to try new things, remember the benefits of certain foods, and fuel for the best version of yourself.
If this information was helpful, leave me a comment below. I’d love to hear from you!