The internet is full of recommendations for nutrition plans. Nutrition plans or diet plans, in my experience, do not work. I see people paying for meal plans that restrict certain foods because they are “bad” and give very limited options. This type of dieting works for very few and is totally unnecessary. My experience shows the type of diet that works is the one that you’re going to stick to. This is always unique to the individual which is why the internet meal plans don’t work. I can teach you and help guide you along to make the right choices but ultimately a diet plan or nutrition plan is one that is sustained by including food items that you love.
Here is my top 5 nutrition tips:
- Calories are king. If you are trying to lose weight or lose fat learning how to count calories is essential. Losing fat has very little to do with which foods you eat or the time of day you eat them as the internet will have you believe. Losing (or gaining) weight is all about an energy balance. If calories in (the food we eat) is less than the calories out (the calories we burn) then you will lose weight. This is the number 1 nutrition tip for weight control. What is your goal?
If you want to lose weight and don’t know how to count calories let me help you. Just shoot me an email.
- Eat a high protein diet. Protein is an important building block for bones, muscle, cartilage, skin, and blood. There are many benefits to eating a high protein diet but the most important is it supports muscle growth or wards off muscle loss as we become less active with age. One bit of warning when eating certain meats for protein some often contain high quantities of fat. The fat is not bad for you and in some cases it is good for you but it does add significant amount of calories to the equation if you’re goal is to lose fat. Protein is a key part to a good nutrition plan.
If you want to know how much protein you should be eating in your diet send me an email.
- Fats are essential. A small amount of fat is an essential part of a nutritional and healthy diet Fats provide fatty acids to the body which it cannot produce itself. Fats help the body absorb important vitamins to help support internal body functions. Fats also help with proper hormone function. Fats are calorie dense so be aware of this for total calorie intake. Fat sources include avocado, nuts, nut butters, oils, butter, meats, and fish.
How much fat should you be eating? Let me help you with the amount of fat you should be eating to lose body fat.
- Carbohydrates. Carbohydrates are not essential but they provide energy to fuel your workouts and life tasks. Carbohydrates are typically the macro nutrient that gets adjusted most often to lose or gain weight depending on your goals. Again, there are no “bad” carbohydrates like I hear so often. There are some that provide very little in way of additional micro nutritional value but there are no “bad” ones. Carbohydrate sources include cereal, breads, pasta, potatoes, sweet potatoes, rice, etc. There are times in my diet when I like to vary my carbohydrate sources for pleasing my palate and other times where I eat the same carbohydrate for months. I know that sounds boring but sometimes simplicity is better for me. Again this is all a matter of your own tastes. No strict diet plans here.
Need help adjusting carbohydrates levels for your goals?
- Fruits and vegetables. Fruits and veggies are loaded with vitamins, minerals, fiber, and antioxidants, which protect against chronic diseases including heart disease and cancer. Eating fruits and veggies provides important fiber to your diet to help fill you up and keep your digestive system happy. I know that some of you HATE veggies but there are so many things now to enhance the flavor and texture. There are cooking techniques and condiments that would please even the fussiest of eaters. Look for what will help you get over the “eating veggies” stigma if this is you. They are important to our nutrition especially as we get older.
There you have it my top 5 nutritional tips for those of us trying to get in shape for a better tomorrow. I eat plenty of fruit but the tip that is hardest for me to follow is eating enough veggies. It’s not that I don’t like them…I actually love veggies but I don’t eat them regularly. This is one of my goals.