The Top 7 Nutrition Tips (of all time!)

If I had to choose one topic as the most common source of client questions, it would have to be nutrition. It seems we are always looking for the fastest way to achieve our health and fitness goals- and nutrition plays a huge part in achieving them. Some people want to just lose weight; others want to gain weight. There are some looking for championship-level race performances; others just want to finish a 5k. Whatever your goal, what you eat plays a significant role in your progress.

In the world of nutrition, there is so much information floating around regarding everything from extreme diets to trendy performance products to plant-based meal planning. Keto, whole 30, intermittent fasting, Paleo, Veganism...it’s easy to become inundated by so much information  and simply throw up the hands in frustration. So what’s the right starting point for you? That depends on your goals, of course. But what if your goal isn’t to lose half your bodyweight or race the Ironman in Kona? What if your goals are just be healthy - maybe drop a few lbs, have a bit more energy, and tone up a bit? What is best nutritional advice for the average person?

For most people, it’s a good idea to start with the basics and go from there.  Remember, the basics are a starting point. Some people may have different situations that warrant adaptations to these tips. But for the grand majority out there, following these guidelines help ensure you’ll be able to get off the dietary roller coaster, master some good habits, have more energy, and even drop a few pounds.

So, I’ve distilled down my best nutritional advice to 7 tips for the average Joe or Jill:

1. Start with smart, sustainable basics. So many people want to jump right in to extreme, unsustainable diets before taking the time to see how their bodies respond to the consistent basics of good nutrition. Once you’ve mastered 7+ servings of veggies a day, reserving the sweet treats for special occasions, eliminating processed food from your diet, etc., then maybe try the Keto diet, Veganism, or Paleo. However, give you body some time to adjust. Try sustaining the basics for 6-8 weeks before abandoning course and experimenting with something more extreme. You’ll be better able to gauge how your body responds to certain foods and if your lifestyle is able to handle more restrictive dietary regimens.
2. Eat smaller meals more frequently. In most cases, 5-6 small meals which combine all three macronutrients (protein, carbohydrate, and healthy fat) help to keep blood sugar stable, metabolism up, and cravings down more effectively than 2-3 large meals. Combining all three macronutrients helps to keep you feeling satiated while providing you the necessary energy and clarity you need throughout the day.
3. Know how much you need to eat. Understand how many calories you need and what a true portion size is. Most people don’t realize the correct portion size for ice cream is ½ of a cup, or for spinach it’s two giant handfuls (almost half the container). Learn the right amounts for proteins, fats, and carbohydrates for each meal, and how much it takes to make you feel satisfied as opposed to full (feeling full usually means you’ve eaten too much).
4. When out to dinner or at an event, have a plan. Recognizing situations that will compromise the nutrition plan is helpful to avoid eating way to much of something you shouldn’t. Create a plan with simple strategies to avoid overeating. Order a to-go box with your meal, then divide half up for later before you start eating. Or, split the meal with your spouse, a friend, etc. (my wife and I do this all the time) so you can eat the appetizer, entree, and dessert but still keep inside your desired calorie range.
5. Don’t drink your calories. Juices, soda, and alcohol all pack a high-calorie punch. Alcohol has a whopping 7 calories per gram (.03 oz.) per serving, and juices and soda contain up to 48 grams of sugar.  Even diet soda contains artificial chemicals that can indirectly add on the pounds. The kidneys and liver have a hard time metabolizing these artificial chemicals, which tricks the body into storing the unrecognizable substance as fat. Drinking water is by far your best bet, but if you absolutely need a drink, one a night is a good target.
6. Hydrate hydrate hydrate. Most people walk around in a constant state of dehydration. Make a goal to drink water during your work day. Keep a water bottle at the office or around the house and fill it often. Drinking will not only keep you hydrated, but also cause you to go to the bathroom, a great excuse to get up and move.
7. Color your plate like an artist'c palate. Brightly colored fruits and veggies are the some of the best sources of micronutrients (small amounts of essential vitamins and minerals required for normal growth and development) we have. While at times, the body could use a boost from synthetic products (prenatal vitamins during pregnancy for example) my strong suggestions is to get those micronutrients from brightly colored fruits and veggies as opposed to using outside supplements. Beets, carrots, spinach, kale, sweet potatoes, broccoli, peppers, tomatoes, all have loads of micronutrients not to mention fiber to help your body function at its best.

Contrary to popular belief, for most people adherence to the basics consistently over time can help bring about the health and fitness goals we want. Start by using these tip as a guide and see how you feel. Good luck and enjoy the process!