How many times have you heard “eat quality foods”? We have worked with many clients over the years and have found that most people have different understandings of what “quality food” is. And who can blame them? There are so many fad diets out there and so many labels that say “gluten free”, “fat free”, “low carb” or “whatever the newest fad diet is free”, that it becomes increasingly difficult to know what we should be fueling our bodies with.
Step 1: Quality Foods
It’s important that we clearly define what quality means. Quality foods contain a high density of macronutrients and micronutrients. Macronutrients provide a significant source of calories to our diet. They are classified as proteins, carbohydrates and fats. Micronutrients give a small source of calories to the diet and fuel our metabolism. They are classified as vitamins and minerals. These two things together make QUALITY FOOD. Quality food generally expires within 2 weeks, is not pre-packaged, and has 1-2 ingredients. You can absolutely find something prepackaged that is high in macronutrients, but if you look closely, that food will be low in micronutrients. Remember that we need both macro- and micronutrients for it to be classified as a quality food. Here is a list of quality foods.
Ready to shop? Let’s think real quick about the perimeter of a grocery store – what can you find? Dairy, produce, meat, seafood, eggs. What do these foods have in common? All the things we need to for quality food – generally expires within 2 weeks, they are not pre-packaged, they have 1-2 ingredients, they have a high density of nutrients…this is REAL FOOD.
When we add quality food in to our diet our body begins to feel better and crave those foods and we naturally start to eat less processed foods. We start to eliminate nutrient deficiencies. What we have seen with many of our clients is that when we eliminate their nutrient deficiencies, they quickly start to feel better, think clearer and their depression subsides. They lose weight, gain muscle and perform optimally. This can be the case for you as well, and we want to give you the tools to do it.
Ready? Here is your challenge:
Start adding quality foods to your diet. Note that we are not doing an entire diet overhaul here. We are not taking things out of our diet, we are simply adding quality foods into your diet. More often than not, adding these dense macro and micronutrients to your diet will reduce dietary deficiencies, which can be the jumpstart you need to start moving towards your goals. Do this for 3-7 days, then move on to step 2.
Step 2: Quantity Control
OK so we have eliminated nutrient deficiencies, now we can start focusing on quantity control. It’s important to note that many of you will be able to add in quality foods and start to see the results you are looking for. For those of you who want to take it to the next step, and really dial it in, you will need to focus on quantity. Let’s break it down:
QUANTITY – what percentage of our caloric intake should come from each macronutrient? Here is a good starting point:
OK, so how do we know how much we should be eating? We can really dive in to the specifics with our 1-on-1 nutrition coaching, but for today’s purposes, let’s keep it simple. If you are following along with our 7-day Nutrition Challenge, make sure to add in quality foods for 3-7 days before you start worrying about quantity. On Thursday 3/16/17, all nutrition challenge participants will get a guide on how to measure portions with nothing more than your hands. Portion sizes are determined by your body type, activity level and goals.If you are reading this after 3/16/17, you will automatically receive your guide after filling out the form below.
Want the guide to measuring?
Step 3: Get a Nutrition Coach
Step 1 and 2 are great ways to get your diet back on track, and I hope that you are successful with those steps. If you are struggling with implementing these steps or feel like you need accountability in your life, we would love to help you get on track. There is not a one size fits all approach to nutrition. Body type, activity level, and goals all come in to play. Having a coach is important to keep you on the right path and headed toward your goals.
Most importantly, a coach is there to:
- Listen to your needs
- Help you set goals
- Work with you to create a nutritional approach that is personalized, fits your lifestyle and is goal oriented
- Watch your progress closely and make adjustments
- Keep your motivation high and celebrate your mile markers along your journey
We are currently accepting new nutrition clients. Nutrition programming can be done remotely and you do not have to be a member of our CrossFit gym to take part of this life changing program. If you are interested in finding out more information regarding our nutrition program, you can schedule a free 1-on-1 consultation with one of our nutrition coaches below.