Want to take your nutrition to new heights?
Last week, I referred to a common theme that’s woven into most of the content of this blog.
I often talk about the importance of good quality nutrition, regular exercise, and adequate sleep. These are the 3 elements that I believe to be the main components of a healthy lifestyle.
For simplicity and efficiency, I refer to this as The Health Triad.
And I firmly believe that if you master these 3 elements, you will get into the best shape of your life and you’ll never have to worry about your weight, ever again.
This week I’d like to expand on the first element of the Triad.
I’ve chosen a simple question & answer (Q&A) format to help you understand the importance of this topic. I’ve also selected some of my more popular posts, which I’ve linked to so I could keep this one brief and manageable.
But before we dive into the Q&A, I’d like to clear up any confusion around the term diet.
When I use the word “DIET”, I am referring to everything you eat, and drink. The foods you consume every day to nourish and fuel your mind and body. And NOT some restrictive, calorie-cutting regimen that leaves you hungry or craving for more after every meal.
For more details, click here for a recent post titled “Are You Nutritionally Challenged?”.
Ok, let’s move on to the featured segment.
Q1. What is eating clean?
A1. Eating clean to me means eating foods in their natural state. Or as close to it as possible. This includes fruits, vegetables, chicken, fish, lean meat, eggs, nuts & seeds, and whole grains. Less additives like heavy sauces, high calorie creams or other fat-laden toppings.
For example: grilled chicken with steamed broccoli, a baked potato and a salad with olive oil & vinegar (or lemon juice). Looking at it from a more general “macronutrient” perspective, it’s lean protein, fibrous or complex carbs, and healthy fats.
Eating clean means eliminating (or significantly cutting back on) added sugars. It’s avoiding processed foods crap, and all the nasty preservatives that are synthetically infused into already unhealthy stuff, just to extend shelf life. Basically, if it comes in a vending machine, or a package with ingredients you can’t pronounce and don’t know the meaning of, just say no and avoid it.
Q2. What are macronutrients?
A2. Macronutrients are essential to our body. They are the main components of our nutrition and must be obtained through our diet. Macronutrients perform vital functions and supply our bodies with energy (aka calories). The 3 types of macronutrients our bodies need include protein, carbohydrates, and fat. For more details, click here for the post “The 6th Habit Is Here”.
I strive to obtain 50% of my daily caloric intake from carbohydrates, 30% from lean protein, and 20% from healthy fats. I have found through personal experience that this ratio works well for me. And I get 100% of my macronutrients through whole foods, with the exception of a very occasional post-workout protein shake.
You should aim for a macronutrient balance with every meal and snack you consume. This means that all 3 are present and close to the ratio you’re trying to achieve.
Q3. How do calories add up so fast?
A3. It all depends on what you are eating. And how you are preparing it (or how it’s being prepared for you if you eat out). To learn about “calorie math”, click here for the post “The 6th Habit Is Here”, and go to calorie basic # 5.
Q4. I’ve read and heard a lot of bad things about carbohydrates (carbs). Should I completely avoid carbs? Or is there such a thing as good and bad carbs?
A4. First off, your body can not survive without carbohydrates. They are the natural sugars, starches and fibers found in fruits, vegetables and grains. They are your body’s main source of energy.
BTW, the carbs you should consume the most of don’t come in boxes and bags that live on grocery shelves.
There are 2 different type of carbohydrates – simple and complex. And some carbs are definitely nutritionally better than others, so quality matters (as it does with most things, including the proteins and fats you consume). Simple carbs are digested and absorbed more quickly than complex carbs.
For a great article titled “What Are Carbohydrates?”, click here.
Q5. How important is water? I prefer soda and iced tea. Is that ok?
A5. Water is extremely important. Women should aim for at least 2 to 3 liters per day. And men should aim for at least 3 to 4 liters per day. I would strongly recommend re-thinking the soda and iced tea type of beverages because they are SO HIGH in sugar with virtually no nutritional value. Soda, sweet iced teas, and other fruit juices are definitely NOT a substitute for water.
But if you see a lemonade stand in your neighborhood, stop and support the kids for their entrepreneurial efforts. Just don’t ask for Ice-T.
Q6. I’m pressed for time in the morning. Is coffee and a bagel a good start to the day?
A6. Not exactly. There’s nothing wrong with coffee, just ease up on the sugar and high calorie additives in that latte. And there are much healthier options than a bagel for breakfast. Also, a bagel a day is not going to assist in your weight-loss initiative (like an apple does).
Your body has been fasting, hopefully for at least 8 hours (possibly longer). So you need to “break that fast” with a nutrient-dense, macronutrient-balanced meal. Something that will fuel your mind and body, and prepare you for the day ahead.
It’s been said that breakfast is your most important meal of the day. So make it a priority.
I hope this Q&A provided value and new information that you can take action on.
Let’s wrap up with some:
Check out these 2 apps on your smartphone. They offer a wealth of information and allow you to easily track your results.
- My Fitness Pal
- Apple Health (for iPhone)
Recent posts on nutrition:
- Apple A Day
- Have It Your Way
- How Many of These Do You Eat?
- Clean Up Your Act!
- Foods To Avoid – So Just Say NO!
Recent posts on calories:
Thank you for sharing your time with me. I hope you found value.
Now it’s time for YOU to take action…
What’s your Win to be Thin? Leave a comment below.
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