Nutrition 101
Top Tips for Nutrition:
Prioritize whole foods. Stick to foods that grow from the ground or come from animals. Please avoid ultra processed “food” or “snacks” with - long - ingredient - lists!!
Balance your plate. For example, aim for your meals to be 1/4 protein, 1/4 carbs(yes carbs are good for you, moderate the bad carbs), 1/4 veggies/fiber, and include about a thumb sized portion of a healthy fat.
Protein is crucial. Protein helps build muscle & keeps you feeling full. Good sources of protein include: Chicken, turkey, Steak/beef, fish, eggs, greek yogurt, tofu, & legumes. It is crucial to be eating the number of pounds you way in grams of protein. For example… If You weigh 160 pounds… you should be eating 160 grams of protein a day. Always read nutrion label and weigh your protein. This process gets esier overtime and wont even have to weigh your food once you get the hang of it. Its always harder in the beginning.
Don’t fear carbs. Eat complex carbs such as sweet potatoes, oats, rice, quinoa, & fruits. These carbs will fuel your workouts & elevate your energy.
Hydration matters. Drink a minimum of half your body weight (lbs) in ounces of water daily. Don’t wait till you are thirsty.
Healthy fats are essential: Healthy fats support hormone and brain function. Healthy fats: Avacado, olive oil, nuts, seeds, fatty fish.
LIMIT LIQUID CALORIES. Cut back on soda, juices, sugary coffees. Stick to water, black coffe, or tea.
Real food labels. Watch for hidden sugars and unnecessary additives. Look for 5 ingredients or less whenever possible.
COOK WITH NON TOXIC COOKWARE: Please be mindful of the cookware you will be using to cook your meals. You would be suprised as I was finding out that many are toxic. With knowing how often and consistent you cook, + the effort you make to acheice your goals, do you really want it to be with something toxic? I personally only cook with stainless steel cookware. Please do your due diligence on this topic. It very unfortunate many do not know this… But, I always have to remind myself, “You don’t know, what you don’t know”.
Stay consistent, not perfect. One “off” meal won’t ruin your progress. Focus on building sustainable habits over time. As I like to say, “Do your best today, do better tommorrow”
