If you’ve been following us for a while you’re probably tired of hearing this but Nutrition is the foundation to healthy living. ANY health and fitness goal can be achieved through proper nutrition. The same cannot be said for fitness. A lot of people have this crazy idea that they can out train poor nutrition.
I’m sorry, this just isn’t possible. We see it all the time. A lot of people are so dedicated when it comes to their fitness. They kill themselves in the gym day in and day out, for years and years, but just don’t see the results they want. Oftentimes actually putting on weight.
So today I would like to help you simplify Nutrition. It doesn’t have to be complicated. Most companies and BS you see on Google, Youtube, and Social Media make things complicated because they are trying to make a quick buck.
So here is Proper Nutrition in 3 easy steps.
Step 1- Develop a consistent eating routine:
This means eat 3 square meals per day. If possible try to eat at the same time everyday so it becomes a regular routine.
Step Two- Eat enough food for sustainable energy but not to store fat.
Quick way to do this. “Plate Method”. Grab yourself a normal size plate. Fill half up with veggies, a quarter up with protein, and the last quarter with good carbohydrates. That’s it. We don’t need a second serving, or that desert afterwards. Those are unnecessary calories and will cause fat storage.
Step Three- Eat well rounded meals:
This means each meal should contain a good variety of both Macro Nutrients (Protein, Fat, Carbohydrates) and Micro Nutrients (veggies). Below is a good list to follow. All you would do is:
- Choose Any veggies you want from the “non starchy” list
- Choose 1 Protein from the “lean protein” list
- Choose 1 carb from the “starchy carbohydrate list” (Fruit will fall under the “Starchy carbohydrate”). Mix and match all you want but follow the portion sizes as well
| Non-Starchy Carbohydrates 1 Cup raw- ½ c cooked ● Asparagus ● Bamboo shoots ● Bean sprouts ● Beets ● Brussels sprouts ● Broccoli ● Cabbage ● Carrots ● Cauliflower ● Celery ● Cucumber ● Greens ● Mushrooms ● Okra ● Onions ● Pea pods ● Peppers ● Radish ● Summer squash ● Tomato ● Turnips | Starchy Carbohydrates Grains and Pasta 1/3 to 1/2 cup of cooked grain ● Barley ● Brown or wild rice ● Bulgur ● Oats ● Pasta or noodles, whole wheat ● Quinoa Breads 1 slice or about 1 oz Cereals A single serving of hot cereal is usually 1/2 cup ● Bran cereal ( ● Oatmeal ● Shredded wheat ● Whole grain “Os” Starchy Vegetables Ranges in size, but is usually 1/2 cup ● Corn ● Parsnips ● Peas, green ● Sweet potato ( 3 oz. cooked or 1/2 cup mashed) ● White potato (3 oz. cooked or 1/2 cup mashed) ● Winter squash, such as butternut or acorn (1 cup cooked) Legumes (Beans and Peas) A single serving is 1/2 cup ● Beans, black, garbanzo, kidney, lima, navy, pinto, white ● Lentils, any color ● Peas, black-eyed, split ● Refried beans Fruit ● Apple, unpeeled (1 small, 4 oz) ● Apricots (4 fresh, 1/2 cup canned in water or juice) ● Banana (1 extra-small, about 4 inches long) ● Blueberries (3/4 cup) ● Cantaloupe (1 cup diced) ● Cherries (12 fresh, 1/2 cup canned in water) ● Grapefruit (1/2 large) ● Grapes (17 small) ● Guava (2 small) ● Orange (1 medium) ● Peaches (1 medium, 1/2 cup canned in water or juice) ● Pears (1/2 large, 1/2 cup canned in water or juice) ● Pineapple (3/4 fresh, 1/2 cup canned) ● Raspberries (1 cup) ● Strawberries 1 1/4 cup whole fresh) ● Watermelon (1 1/4 cup | Lean Protein 3-4oz ● Beef o Ground beef, 90% or higher lean/10% or lower fat ● Chicken (Breast or Thighs) ● Cheese, preferably reduced-fat varieties, with 3 grams of fat or less per ounce (1 oz) ● Curd-style cheese, cottage, ricotta (1/4 cup) ● Eggs ● Egg whites ● Fish, such as cod, mackerel, salmon, trout, tuna ● Pork, rib or loin chop or roast, tenderloin ● Seafood, such as clams, crabs, mussels, oysters, and shrimp ● Tofu ● Turkey (without the skin) ● Greek Yogurt ● Bison ● Beans/Peas/Lentils ● Nuts/Seets Healthy Fats ● Olive oil |
