The amount of extravagant, over-the-top, and misleading nutrition information floating around on social media and the internet makes me want to scream.
Not only is much of it totally missing the point by encouraging people to follow unnecessarily detailed or complicated food “rules,” but some of it is just downright wrong and dangerous.
Influencers are out there every day preaching nutrition like it’s religion…when the truth is that there simply CANNOT be one plan that works for everyone. Every person has a different genetic makeup, different lifestyle, and different pre-existing conditions. One diet simply WILL NOT work for everyone.
The most frustrating part is that it leads to people believing there is a “right” and “wrong” way to eat, and the diet plan that worked for their “friend’s sister’s husband” is the plan that will work for them.
So we can understand why people are so confused and overwhelmed, that they just do nothing when it comes to their nutrition.
But here’s a piece of good news. Nutrition doesn’t have to be complicated. In fact, a pretty solid nutrition strategy can be described in just one sentence:
Prioritize whole, unprocessed foods rich in protein and fiber while minimizing calorie intake.
Now, in theory, this idea is simple. Eat whole foods loaded with protein and fiber, and minimize calories. On a basic level, what this means is that we want to make sure we are getting enough protein and fiber (most of us aren’t), while focusing on whole foods like chicken and berries, while limiting packaged foods that promise to be “high fiber” or “high protein” but in reality are just packed with additives and/or preservatives.
Also, keep in mind, that this strategy is going to look a bit different for every person. Not only is this due to your genetic makeup, but it is also due to dietary preferences, family lifestyles, food allergies, and even how your spirituality or religion might dictate what foods you eat. So it is completely understandable how nutrition can be so overwhelming and confusing, EVEN when it seems so simple.
Again, I want to emphasize that this article is not about telling you what to eat. Instead, it is about figuring out what works best for your body, your goals, and possibly MOST importantly, what you will stick with long term.
Knowing this, before I break this down for you more in the rest of this article, I highly encourage you to consult with a nutrition coach or registered dietician who can help you with an individual plan that makes sense for you and your lifestyle.
Driven by Science, Not Labels
When nutrition is shifted from a one-size-fits-all blanket diet to a highly personalized plan catering to your individual needs, it is life-changing.
The following sentence seems simple, but it’s all in the details for what exactly this plan looks like to you.
Prioritize whole, unprocessed foods rich in protein and fiber while minimizing calorie intake.
Let’s unpack this:
At the most fundamental level, if your goal is to live an active, healthy, and fulfilling life, then, in general, you need to aim to reduce overall energy intake (calories) while focusing on increasing lean muscle mass. You can do this by increasing protein intake and pairing your nutrition with a solid exercise plan.
Here are some more detailed ways to start implementing this strategy right now:
1. Whole Foods: Prioritize minimally processed foods like fruits, vegetables, lean proteins, and whole grains. These provide essential nutrients, fiber, and satiety to keep you full longer.
2. Protein Power: Ensure your meals and snacks include a good source of protein to support muscle repair and fullness. The recommended daily amount for protein is .7-1 grams of protein per pound of body weight.
3. Fiber Focus: Aim for a diet rich in fiber from fruits, vegetables, and whole grains. Fiber aids digestion and helps you feel satisfied. For women, the goal is 25g of fiber a day. For men, it’s 30g. This can be a challenge to get high-fiber foods with low calories! Berries, pears, apples, chia seeds, broccoli, brussels sprouts, and avocado are some of my top high-fiber foods that are also packed with lots of other nutrients.
4. Calorie Consciousness: Be mindful of your calorie intake while still prioritizing high-protein, nutrient-dense foods. Higher-fat meats like steaks, cheese, or bacon have protein but are very high in calories. If you are looking to lose weight, you’ll want to swap these higher-fat foods out.
5. Balance and Variety: A balanced diet includes a variety of food groups to ensure you’re getting all the necessary nutrients. “Eat the rainbow” is really a good tip – think about adding a variety of fruits and vegetables to your diet.
6. Watch the added sugar: Sugar causes inflammation and hides in many foods. Honey, agave, syrup, stevia, etc. are all types of ADDED sugar.
Doing these six things consistently (and not focusing on perfection) is key. Emphasize progress and notice how it affects your energy, sleep, mood, activity levels, and your body composition. It is simple, not easy – but it’s well worth the effort!
Implementing a Nutrition Plan for YOU
Education is one thing, implementation is where it makes the difference. Find a coach to show you exactly how to safely and progressively put this plan into action.
Make sure you have the right tools to find the best eating patterns to help you hit your goals, not prescribe a diet that *should* work for everyone. Once you do this, it is amazing how much it will protect and preserve your health while also improving your life.
The bottom line: Get started by consulting with a certified nutrition coach to get a plan that works for you and your lifestyle. If you are local to Tucson, come see us! Schedule a nutrition intro at Telos HERE.