No diet is perfect and there’s more than 1 way to eat healthy. Sarah Martinez, DPT and our nutrition expert says that the key to longevity and a healthy body all share the same foundation. Here is the last set of foundations in our Top Ten Fundamentals of Nutrition series!
Important fundamental of our top ten fundamentals of nutrition- the last ones;
#7 - Keep it Simple
Whether you do this intentionally or not, most people stick to a relatively consistent list of foods in their daily diet.
Long-term nutritional success is more easily attainable when you keep things simple and stick to relatively consistent foods for 80% of time. These are the foods that often live in your house and you shop for regularly.
Build your common food list from highly nutritious, whole foods.
Look over your foods that you commonly eat and get to know what is in a serving of each food. The first step to success is awareness and mindful eating.
How many calories does it have?
Does it have high protein or low protein?
Does it have high fiber or low fiber?
Does it supply you with a variety of healthy fats, vitamins, minerals, etc?
These are all often the characteristics of unadulterated, unprocessed, whole foods that you buy on the perimeter of the grocery store: Fruits, Veggies, Dairy, Eggs, Meat, Whole Grains
#8 - Aim to eat 5-Ingredient Meals
Focus on whole foods - meaning food from most natural sources. Try to limit the amount of processed food. A simple way to do this is look at the ingredient list - ideally it should have minimal ingredients and you should be able to pronounce and recognize the names of each ingredient.
A good rule of thumb is to shop the "parameter" of the store.
#9 - Make Room for FUN Food
Food is not just to support our biology. Food is fun, social, cultural, and for entertainment. Therefore, it is essential that we continue to make room for foods we love that might not necessarily be ideal day to day foods for health.
If you have your basics down - how many total calories you need, eating enough protein, getting your veggies, and having a balanced approach to healthy fats and carbs, having an indulgent meal or dessert will not derail your results! They key to long term nutrition success is finding balance and being able to enjoy your favorite foods in appropriate portions.
#10 - Averages Matter Most
Nutrition is a long game.
This brings us to the last point - it’s weekly averages overtime that matter most. One day of poor eating will not impact your health, just like one day of healthy eating does not make you healthy.
Daily Targets vs Weekly Averages
Many diets and nutrition coaches set daily targets. Eat XXX amount of calories every day. Get XXX grams of this macro every day. It is important that we start to look at these daily targets as averages that we are aiming to hit over longer periods of time.
Perceiving these as “daily failures” can lead people to sabotage themselves with repeated daily failures. This is what keeps people stuck.
Embrace the Long Game and don’t stress over perfection in hitting your daily targets. ○ A mental reframe is important for everyone. One day doesn’t determine your success. Play the long game and focus on averages over time.
Wanting more details on how to incorporate these 10 fundamentals into your life and how you can fuel you body better? Schedule a nutrition consultation with Sarah Martinez, PT, DPT our nutrition expert! 505-821-3831 or sarah@staybalancedpt.com.