Nutrition Bullet-Point Basics 

TFE Nutrition Bullet-point Basics

Recently, I was asked to facilitate a nutrition Q and A with a group of eager fitness enthusiasts looking to understand nutrition basics. With all the fad diets gimmicks, and nutrition myths out there, how to we make sure what fact and what is fiction? Do you make your food decisions based on proven fact, or what is popular today, and out of date tomorrow?

I've put together a few bullet points to help steer you in the right direction. While this isn't a full list, it's a great start to moving in the right direction. 

• Drink water! Eliminate soda, energy drinks, etc. from diet - yes, even diet soda. 8 glasses of water a day is a general rule, but hydration needs vary drastically from one person to the next. Use urine color as a gauge- clear means you’re adequately hydrated.

• Eat until you’re feeling SATISFIED, not FULL. It takes time for the brain to register the stomach is full. Stop while you’re ahead.

• Read labels and practice good portion control- know what and how much you eat.

• Don’t cut carbohydrates, which are essential to your body’s proper function. Eat the right ones: veggies, fruits, and whole grains are your best sources for good carbohydrates.

• Avoid refined sugars. Recognize sugars found in cereals, processed food, juices, etc.

• Limit processed foods. While frozen and canned foods are not terrible for you, when possible, use whole foods. This can cut down on sodium and preservative intake.

• In most cases, 5-6 small meals (which combine protein, carbohydrate, and healthy fat) keep blood sugar stable, metabolism up, and cravings down more effectively than 2-3 large meals.

• Always eat breakfast. Like mother said, it really is the most important meal of the day. 

• Do what is sustainable for YOU! Set yourself up for success, not failure. Replace diets (which are restrictive and have an end date), with a health, sustainable meal plan

• Recognize “Superfoods” and eat them whenever possible! (Broccoli, almonds, salmon, blueberries, eggs, etc.)

• Make your proteins lean: wild-caught fish, and free-range turkey, eggs, and chicken.

• Gluten is not evil. Unless you have an intolerance or allergy, you are fine to ingest a normal amount of gluten (the protein mix found in oats, wheat, etc.)

• If CONSISTENT ADHERENCE to basic principles of good nutrition does not help you to achieve your desired goals, consult a Registered Dietitian. He or she can then recommend a more restrictive diet to help with your specific case. 

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If you can integrate these tips into your daily nutrition routine, you’ll be on the right track to meet you health and fitness goals. Good luck and happy eating! ​