04/09/2022
Nutrition Fundamentals - V
Moving beyond 'making generally better options', we can focus on more specific nutrient-based tasks.
For example:
1. Focusing on a given type of food - such as increasing vegetable intake 🥦
2. Focusing on a food component - such as fiber or water 💧
3. Increasing macronutrients - such as protein 😍
If Focusing on macronutrients, we can use the hand-size portions to have a better sense of how much we should be eating for our Needs and goals.
In the practices listed in the images, you'll find common themes such as:
✅️ developing a shopping list for the food/ macronutrient
✅️ getting into a ritual of preparing the food/ macronutrient for convenience
✅️ planning menus and/or meals for yourself and the people around you
The idea is to get into a habit of filling out your nutrient needs.
You can make a game out of the process by mixing and matching your list to create menus and meals.
This provides variety and allows you to gain access to nutrients from a wide spectrum of foods.
Of course, you'd also need to hydrate often and use the 2-step approach with your liquids:
1. Scale back - (two drinks in the evening vs four; opting for a small coffee ☕️ instead of a large)
2. Substitute - (diet soda vs soda; soda water instead of diet soda)
Supplements only help if you're not meeting your nutrient needs so save those for last!
(You might not even need them!)
Adequately meeting your nutrient needs with quality sources ensures you're properly fueled to perform at work, at training, at play ▶️
Cover your bases and unlock more opportunities to living the life you deserve! ✨️
