DO’S & DON’TS OF NUTRITION
Many of us have goals, especially during this time of year, that relate to improving our nutrition, weight loss, fat loss, or even weight/muscle gain. Nutrition goals are admirable to have because it means you want to positively alter your health and lifespan. At the same time, these goals can lead to self-sabotage. From yo-yo dieting, to restricting foods or skipping meals, to over-exercising in the gym, my goal as a nutrition coach is to help people develop positive and sustainable nutrition habits.
Do’s & Don’ts of Nutrition
We’re constantly stuck between the “I have goals” and the “I want to enjoy myself without restriction” spectrum. In this blog, I am sharing some “DO’s” and “DONT’S” on nutrition that have helped my clients reframe their thoughts, mindsets, and habits when it comes to nutrition.
Note: I am not a registered dietician nor a health professional qualified to work with those with disordered eating patterns. If you think this may be you, I recommend scheduling an appointment with your primary care physician.
DO’S
1. Focus on eating protein-forward meals and become more aware of your protein intake.
Most of us are not eating enough protein. Protein not only helps to rebuild and repair muscles, it helps to improve the systems in our bodies to help us live longer and stronger. Moreover, if you have fat loss or weight loss goals, protein helps you feel more satiated after meals and less likely to snack throughout the day. The recommended dietary allowance (RDA) for protein is .8 per kilo of body weight. This is enough protein to simply survive, but when it comes to muscle health for longevity, disease prevention, and fat loss, research shows that 1.6-2.4 grams of protein per kilogram of body weight is better.
To learn your “protein goal,” just divide your weight by 2.2 and multiply by 1.6-2.4. For example, if you weigh 150lbs (68kg), then you should aim for 108-163 grams of protein daily. If this sounds like an intimidating endeavor, I recommend starting smaller. Try this:
Track the amount of protein you’re eating for 7 days. Take that average and aim to get 10-20g more the following week. For instance, if you’re eating 60g of protein daily, aim for 70-80g the following week. From there, increase that amount to 100g per day. Do this until you get closer to the recommended range based on your body weight.
For more information of protein and the benefits you will receive from a protein-forward diet, I recommend checking out Dr. Gabrielle Lyon, a physician specializing in geriatric health and nutrition.
2. Drink 9-12oz water daily.
Although research is limited, there is evidence that supports drinking more water supports weight loss, fat loss, and appetite suppression. Staying hydrated is also essential for our body to perform its daily functions. The average person can benefit from drinking around 8 cups of water per day, while more active individuals may benefit from up to 12 cups per day.
3. Eat more fiber.
The minimum recommendation for fiber is 25g for women and 38g for men. There are two types of dietary fiber: Insoluble fiber prevents constipation, helps to keep things moving, and supports colon & digestive health. Soluble fiber: helps to regulate blood sugars & cholesterol, supports gut & heart health, and keeps you fuller for longer. Fiber helps us have regular bowel movements, helps to regulate our blood sugar, improves colon health, gut health, and heart health, and even assists in weight management. Most people are not getting enough fiber as the standard American diet incorporates more processed and packaged foods rather than whole foods. Focus on eating more vegetables, fruits, and whole grains like farro and oats, lentils, and beans to increase your fiber intake.
DON’TS
1. Don’t restrict yourself from the foods you want to eat.
I want to invite you to change your mindset from thinking of foods as “good and bad” to thinking of foods as “eat more of vs eat less of”. For instance, chicken breast would be “eat more of” since it’s a lean protein, while chicken fingers would be “eat less of” because it’s more processed. Eat it; just eat less of it than lean chicken breast. Restricting yourself from eating what you want typically leads to self-sabotage in multiple ways. Instead, allow yourself to eat what you’d like while acknowledging whether it’s an “eat more of” food or an “eat less of” food.
2. Don’t skip breakfast.
I know you’ve heard this before…but it’s true! Eating a high-protein breakfast can set you up for the day. You will feel more satiated and have less cravings throughout the day. I recommend trying to eat at least 30g of protein at breakfast. This will turn your body from a ‘breakdown mode” while you’re sleeping overnight into a “building mode” once you refuel. It will also help to regulate blood sugar, meaning you may feel more energized and focused throughout the day.
3. Don’t compare your progress to someone else.
Remember - everybody is on their own journey to learn what foods work for them and their goals. And goals will change over time and through different seasons of life. Do not compare yourself or your progress with anyone else’s!
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/