Ouch. That one is tough to hear, huh?
As a personal trainer and nutrition coach, I know how important both exercise and diet are to your physical and mental health! The benefits are plentiful, such as: reducing injury as you age, staying agile to play with grandkids, keeping your heart healthy to avoid illness and medications, and boosting your immunity to stay healthy in the winter months! The list could go on and on.
Sometimes, however, I hear from clients that they eat “whatever they want” just because they exercise. And while I will never encourage strict dieting or restriction…I DO want to promote eating consistently healthy foods! My approach is simple: add in something good! Instead of worrying about the things you can’t eat, focus on what you can add! Eating a turkey sandwich for lunch? Yum! Add some micro greens to the sandwich and apple slices on the side for a delicious sweet crunch. Eggs for breakfast? My favorite! Add in some avocado for healthy fats to satiate you and add fabulous flavor.
If you really don’t know where to start, I’m going to break it down to the basics.
Here’s what you need to know: Food is made up of three main nutrients called macronutrients. The three macronutrients are: protein, carbohydrates, and fat.
Protein is a molecule made up of amino acids. Proteins are needed for the body to function properly. They are the basis of body structures, such as skin and hair, and of other substances such as enzymes, cytokines, and antibodies. Protein is what helps you build muscle and feel full after eating. Some examples of protein include: chicken, eggs, fish, Greek yogurt, seeds and nuts, legumes like beans and lentils, and whey protein powder.
Carbohydrates, or carbs, are sugar molecules. Your body breaks down carbohydrates into glucose. Glucose, or blood sugar, is the main source of energy for your body’s cells, tissues, and organs. Now, carbs have gotten a bad rap over the years due to trendy diets and fads, but don’t believe the lies! Your body needs carbs! Examples of carbs include: bread, potatoes, pasta, rice, oats, and also include things like chips and soda.
Fats are greasy substances found in the tissues of animals and some plants. Many of the foods we eat contain these fats. Foods from animals, such as meat, milk, and eggs, all contain fats. So do some plant-based foods, such as nuts, avocados, and olive oil. The body uses fat as a fuel source, and fat is the major storage form of energy in the body. Fat also has many other important functions in the body, and a moderate amount is needed in the diet for good health. For example, did you know that healthy fats help the brain function more efficiently? We need to get enough omega 3-fatty acids because these are the essential building blocks of our brain and they’re important for learning and memory. This is one reason that women’s prenatal vitamins contain DHA (docosahexaenoic acid), a type of omega-3 that’s also found in large amounts in fatty fish, such as salmon and sardines. Another type of omega-3 is available from plants such as ground flaxseeds, chia and walnuts.
You need all three macronutrients, or macros, to have a healthy diet. It’s best to pair these macros together to create balanced and filling snacks! Instead of just grabbing an apple, pair it with a nut butter and cheese. That will give you some fats to keep you fuller for longer! Grabbing some pretzels? Yum! Add some cheese and natural turkey pepperonis to add some fat and protein. Snacking on carrots and celery? Dip them in hummus for fat and protein. Once you can easily recognize these macronutrient categories of food, it becomes pretty easy to put together well balanced, satisfying snacks!
If you already have an understanding of macronutrients, now I want to encourage you to consider micronutrients. Micronutrients are vitamins and minerals needed by the body in very small amounts. Iron, cobalt, chromium, iodine, copper, zinc, molybdenum are some of the micronutrients. It is possible to not consume enough micronutrients which leads to deficiencies. Iron deficiency is one of the most common nutrient deficiencies. The deficiencies of zinc and vitamin A affect immunity. It is so important to consider the types of foods you are consuming on a regular basis!
Changing your diet is TOUGH, I get it! So, stick to the basics. Start with incorporating all macronutrients and focus on adding more goodness! See the graphic below as a quick
You’ve got this!
- H2
