There’s more than 1 way to eat healthy, and no diet is perfect. However the key to longevity and a healthy body all share the same foundation. Here’s the agenda I follow for myself, and that I try to steer my clients toward for long-lasting success:
–Prioritize Protein
–Eat WHOLE ingredients
–Minimize processed food with long list ingredients
–Be Mindful of Portions
Things I wish more people realized. Food is fuel for our biology. So eat to nourish your body - not just to help you achieve and maintain a body weight and physical appearance, but also that supports your internal health and helps you have energy and feel good throughout the day. Therefore, the best nutritional strategy is one that allows you to eat the correct QUANTITY of food for this, without imposing such high demands on your life and willpower that make it unsustainable (or not enjoyable). Remember, food also plays an important role in our culture, social, and emotional realms. There is no one right way to eat.
Check out the first two of our top ten fundamentals of nutrition;
1. Energy IN
○ Establish how many calories you need to maintain your current body weight.
○ There are many online calculators that do this for you - but it is important to remember all bodies are unique and we each have individualized needs based on many factors including weight, body composition, genetics, age, gender, and activity levels.
2. Energy OUT
○ Gain a basic understanding of where you burn your daily calories:
■ Resting Metabolic Rate 65%– This is the single biggest contributor for most people. MUSCLE MASS impacts this more than anything else. Muscle is more metabolically active than fat - meaning it the more muscle one has, the more calories you burn at rest.
■ Non-Exercise Activity 25%– This is the second biggest contributor for most people. This includes the activity you do outside of exercising - how many STEPS you get in a day, along with general movement, contribute most to this number.
■ Exercise Activity 10%– This refers to how many calories you burn during exercises, which is the SMALLEST contributor to total calories each day. Exercising is very important - but so is the other 23 hours in a day.
Wanting more details on energy in, energy out and how you can fuel you body better? Schedule a nutrition consultation with Sarah Martinez, PT, DPT our nutrition expert!
