As a busy professional or parent, you juggle countless responsibilities, leaving little time for yourself, let alone for meticulously planning every meal. It’s no wonder that healthy eating often falls by the wayside, with convenience foods and sweets becoming all too tempting and often more accessible. Though there are simple tricks and hacks to support you in choosing not only healthier foods for yourself, but also for your friends and family.
By getting back to the basics of nutrition, the nutrition fundamentals that have lasted the test of time, you can revolutionize your relationship with food and reclaim control over your health. It is ultimately up to us to know what we are putting into our body and to navigate around the media’s publicizing of what may seem to be “healthy for you” foods. Let’s delve into how returning to the fundamentals can transform your routine, body, energy levels, and overall confidence in your health and fitness.
What even are the basics?
When we talk about getting back to basics with nutrition, we’re referring to simple, whole food ingredients. This means prioritizing a variety of bright colored fruits and vegetables, lean meats and dairies, and incorporating fatty fish at least 1-2 times per week. Eating from a variety of food sources and groups will ensure that all your meals and snacks contain a balance of macronutrients, including protein, carbohydrates, and healthy fats. By embracing these nutrition fundamentals, you provide your body with the nourishment it not only craves, but needs to function cohesively.
When it comes to healthy foods on the market, it can be difficult to sift through the noise and know what is actually healthy for you and what is simply claiming to be. Food marketers can really slap just about anything on the front of a product even if it contains hardly any of the ingredient or macronutrient. This puts the responsibility back on the consumer to do their due diligence in reading ingredient labels and nutrition facts to really understand what you’re putting into your body and make an educated decision on your food choices. Check out this blog post to learn more about how to delineate between your ingredients list and your nutrition facts and what to look for in each. I also have a short video you can tune into here on this topic!
Prioritizing Protein
Protein reigns supreme when it comes to nourishing your body as it is the only macronutrient that is not stored in the body (like fats and carbs) and is used up throughout the body, making it hands down part of your nutrition fundamentals to prioritize daily. Not only does it play a crucial role in building and repairing tissues, such as muscles, but it also supports various bodily functions that our body performs on autopilot to keep you running effectively and efficiently. Whether you opt for animal or plant-based sources, prioritizing protein in your diet is essential for maintaining muscle mass, promoting satiety, and supporting overall health.
While the Recommended Dietary Allowance (RDA) for protein provides a baseline, it often falls short for many populations, especially for those aiming to build and maintain lean muscle mass (and burn fat). To optimize your protein intake, aim for a daily amount aligned with your goals. Check out this blog post for more on how to optimize your protein levels based on your goals. Here are some examples of high-protein meals and snacks to fuel your day:
Having Balance in Your Nutrition
Achieving optimal health isn’t about strict rules or deprivation—it’s about balance. While nutritional quality and density are are incredibly important, so is having balance as this is how you make understanding, applying and maintaining these nutrition fundamentals, a reality in your day to day routine. Aim to avoid falling into the trap of restrictive diets or adopting an all-or-nothing mindset. Instead, focus on enjoying a variety of foods while practicing moderation. Yes, that means enjoying desserts and drinks when you crave them, without guilt or overindulgence. Remember, perfection is not the goal. Embrace the journey, knowing that some days will be different than others. By planning ahead with meal prepping or scouting menus before dining out, you can stay on track while still enjoying the foods you love, even when you’re away from home.
Ready to take the first step towards a healthier, more balanced lifestyle? Join me for my free masterclass, "Mindset Meets Nutrition - How to Cut Through BS in the Media." In this insightful session, you'll learn how to navigate the maze of nutrition misinformation and cultivate a positive mindset around food. You’ll also learn my 5 question test to ask yourself when confronted with a product, pill, powder or program that you are second guessing if it will actually support you in achieving your end goal.
This is one of my highly favored & requested nutrition fundamentals masterclasses that everyone walks away with something new learned. I hope you get as much out of it as others have!
Click the link below for instant access to the masterclass and embark on a journey towards a nutritional routine you love and enjoy! See you inside!