Nutrition: Keep it Simple
Nutrition is often an over complicated concept. To keep it simple, calories are energy which are broken down into 3 main substrates - carbohydrates fats and proteins which can then be broken down more and more. We’ll start here with those three.
The Caloric Density of a Gram of each is as follows
Fat: 9 Cal/Gram
Protein 4 Cal/Gram
Carbs: 4 Cal/ Gram
Bonus
Alcohol: 7 non useable Cal/Gram
Your body has preferences on which substrates it would like to use for energy but ultimately it matters very little if certain things aren’t in check. So when it comes to higher order priorities with nutrition it’s important to focus on food quality first which will have the biggest impact on your overall health and calories in and calories out for weight management (which is very personalized).
Now these points really have no merit unless you are consistent with what you are doing. So here are some ways you can help build high quality, consistent nutrition practices into your everyday life.
Step 1: Make a food plan for the week
As simple as it sounds going to the grocery store with a list can help so you don’t buy those things that can derail your nutrition. So have an ingredient list of everything that you will be making for the week and buy it in one fail swoop. Try to go after having a meal - it’s always a lot easier to buy what you are supposed to when you aren’t hungry and just getting everything that looks good…
Step 2: Have balanced Meals, but start with protein.
Some fruit, tons of vegetables and whole grains. But most importantly start with a good lean source of protein. There are tons of options out there whatever your dietary situation calls for. Protein also helps keep us satiated throughout the day so incorporating quality sources in each meal can help with those pesky mid-day & evening snack cravings.
Step 3: Prep for 3-4 days in Advance
Not as important right away but a great habit to form. Most prepared foods have a 3-7 day shelf life. Proteins that are hopefully not as processed are more in the 3 day range so leaving two days out of the week to do food prep is ideal. Sun Wed or Sun Thursday are great options that seem to work well for lots of people.
Step 4: Chew your food
Once you have the great balanced meal incorporating lean protein, your next step is to eat. Now take your time on this. Your body need time to understand that you are eating. Allowing time for digestive enzymes to be released and your satiety signals to take hold is crucial when eating. Respect the process and chew your food - 25-30 times per bite!
Step 5: Cut yourself some slack
It’s not going to be perfect. The ability to stick to healthy nutrition guidelines consistently is what will give you great overall habits and health. I heard a great analogy the other day - you need to be a light bulb with a dimmer switch having the ability to adjust, but never completely turn on fully or shut completely off. Hold yourself accountable but don’t be harsh.
Step 6: Listen to your body not your mind
We have hunger hormones in our body. They can be influenced by many things including stress, time of day, or current body composition. This have been hard wired into our biology for a long, long time. The ability to understand why you are eating is an important skill to use. Gain awareness if you are hungry because you need food and are in a caloric deficit, or you are bored and you always eat while watching Netflix should be distinguishable. Take the time when you are hungry and ask if you really are. If you are bored maybe you just need to find a hobby, make a list, or go for a walk. You’re not as boring as you think you are.
