How about some uncomplicated nutrition guidelines we can all follow? There are so many people out there telling us what to eat. It gets confusing. Eat this! No wait…don’t eat that. Ugh 🙁
And if you are like most, your New Year’s resolution was to lose weight or to eat healthier. Or maybe both. Unfortunately 80% of those goals are forgotten by the time February is done.
Six easy ways to help you reach your better nutrition and weight loss goals!
- Eat For Your Goal
If you want to lose weight eat below your caloric needs. For a healthy weight loss program, don’t cut more than 20% though
If you need to gain weight then eat above and increase your calories by 15%
- Eat for Nutrition Balance
Carbohydrates: 45-65% of calories
Fat: 20-35% of calories
Protein: 10-35% of calories
- Eat the Right Foods -This goes as follows:
Protein: Lean and Complete such as chicken, turkey, egg whites, whey and soy
Carbs: Fruits and veggies should make up the majority of your diet and be paired with every meal. Note these are natural carbs, not carbs from processed foods
Fats: High amounts of Polyunsaturated and Monounsaturated fats like fish oils, nuts, olive oil; and low amounts of Saturated fats
- Eat Often
Eat 4-6 meals a day
Each meal should contain 1 complete protein
Each meal should contain 1 carb source of either fruit or veggies
Eat 1-Ingredient Items
85% of your meals should include one ingredient items
Apple ingredients are apples. An egg is an egg. Think whole and natural foods for good nutrition. Foods without nutritional labels 🙂
You can certainly mix and match on ingredient items, but majority of these should only be 1 ingredient items (Ask: Would Grandma recognize this?)
- Drink Water
For the average person, use the 8×8 rule – 8 ounces of water, 8 times a day
A woman who exercises should drink 1/2 to 1 gallon of water a day
An exercising man should get 1 to 1 1/2 gallon of water a day
That’s it. If you stick to that you will get results, plain and simple.
Need Help With Your Nutrition Goals?
Do you have any questions about nutrition or more information you are looking for? Feel free to reach out to me through the contact form on the right or on my Contact page. I’d be happy to speak with you.
And don’t forget, if you aren’t sure of what you are doing in the kitchen but want to eat healthy, you can sign up for my FREE Cooking Basics how-to-tips! You’ll get an email every week for an entire year. That’s 52 helpful kitchen tips! Everything from how to make the perfect fried egg to different ways to prepare vegetables and how to freeze those fruits & veggies you find at the market 🙂
Enjoy and Be Healthy!