Fueling Your Body: Nutrition Basics
Getting into shape isn't just about hitting the gym; what you eat is a big part of it too. If you really want to see the results you're aiming for, you've got to fuel your body the right way and be mindful of how much exactly you are eating. This applies to weight loss, muscle gain, and maintenance.
The thought of overhauling your diet can be extremely overwhelming and a bit daunting, but the secret is to make small, manageable changes to what you eat every day. These little changes can really add up and lead to big, lasting improvements.
Instead of getting caught up in counting every single calorie, following complicated point systems, obsessively tracking every single thing you eat, or eliminating everything you enjoy, let's focus on the main things your body needs: protein, carbohydrates, and fats. Food is fuel and it is about getting the right balance of these essential nutrients.
→Protein
Protein plays a vital role in repairing and building tissues (i.e. muscles), supporting your immune system, and producing hormones. Good sources of protein include lean meats like chicken and fish, eggs, dairy products like milk and yogurt, beans, lentils, and tofu.
→Carbohydrates
Carbohydrates are your body's main source of energy. They come in two main types: simple (like in sugary drinks and processed foods) and complex (found in whole-wheat bread, fruits, vegetables, and beans). It's better to focus on the complex carbs because they provide you with energy that lasts longer and contain fiber, keeping you full longer and aiding in good digestion.
→Fats
Fats, like proteins, are also key to producing hormones, helping your body absorb vitamins, and keeping your cells working properly. It is best to focus on consuming more of the healthy unsaturated fats, which you can find in avocados, nuts, seeds, and olive oil. At the same time, you want to limit the unhealthy saturated and trans fats that are often found in processed and fried foods.
→Portion Control
A simple way to think about how much of each of the above macro nutrients to eat is to use your hand as a serving size guide. A serving of protein should be about the size of your palm, a serving of carbs should be about what fits in your cupped hand, and a serving of healthy fats should be about the size of your thumb. You want to aim to have each of these at every meal.
→Balance
Focusing on incorporating the right amount of protein, carbs, and fats can also seem to be a bit of a challenge. Don’t make it complicated. Instead, focus on making small changes first; adding in more fruits and veggies to your routine. Then, when you are comfortable with your new routine focus more on filling your plate with lean meats, colorful fruits and veggies and the rest will fall into place from there. It is still ok to allow yourself to enjoy your favorite foods. The goal isn’t to eliminate what you enjoy, but to incorporate more of a balance and to enjoy the process.
Fueling your body is about finding a way to balance what you eat and developing a positive attitude towards food. By making the small changes now, you will see and feel the progress and build strong lasting habits in the future.
Kristi Morris, Gretna Crossing YMCA