An Easy Nutrition Strategy
If you ask 10 different people what to eat or how to eat you’re going to very likely get 10 different answers. The fact of the matter is there is no one-size-fits-all diet that will work for everyone. Everyone has their own unique needs based on a variety of factors from their lifestyle to food allergies. So instead of telling you to follow a specific diet here’s three quick strategies to help you get moving in the right direction.
1. Stick to the perimeter of the grocery store.
This one is simple and you’ve probably heard it before but it’s the easiest rule to follow. When you stick to the perimeter you’re generally going to find more fruits, vegetables, and meats and less of the prepackaged junk. The more fruits, veggies, nuts and seeds and meats you eat the better. These are the foods that should make up over 80% of your diet. The less processed foods the better!
2. Check the labels!
Look we totally get it, we don’t expect you to eat unprocessed foods all the time. For a lot of us it’s just not sustainable. So when you do go for that ice cream on aisle 9 just look at the label. Try and find healthier alternatives to your usual go to snacks so you can keep your processed sugars down to a minimum. The American Heart Association recommends no more than 25g per day for women and no more than 36g per day for men. To put that in perspective that’s no more than 6 and 9 teaspoons respectively. So next time you grab something off the shelf just check out the label and make sure you’re not getting something loaded with additional sugars.
3. Portion Control
Ok, right now you’re probably thinking “well duh” but hear us out. The easiest way to get a general idea of your portion sizes is to use your hand. First let’s review what is considered proteins, fats, and carbs.
Quality proteins would be lean meat, fish, poultry, and beans. Carbs would be your vegetables, whole grains, and fruits. Finally, fats would be your oils, butters, and nuts.
Now that we’ve gotten that review out of the way lets get to portion sizes. Flip your hand over and open your hand so your palm is facing up. Your palm is roughly one portion of protein. If you make a fist that’s basically one serving of veggies and if you cup your hand, that’s basically a serving of carbs. Finally, fats would basically be about the size of your thumb.
Women should aim to hit one serving of each of the above at each meal and men should strive to hit two servings. While this isn’t perfect it’s a great way to get moving in the right direction. If you want to get little more detailed you can check out our blog post on calories and how to track those here
If you have any questions or want to speak with one of our coaches about dialing in your nutrition send us a message and we’d be glad to help!