Personal Trainer
How to Eat Healthier
Diet and nutrition are highly individualized, and what works for some may not work for others. Rather than focusing on the specific meals you should and shouldn’t eat, this article teaches you how to eat healthier by explaining the building blocks of nutrition.
Build a Healthier Meal Using the Plate Method
The Plate Method is an easy-to-follow guideline for building healthy meals. You can build a nutritious meal by making sure your plate is divided as follows:
- ¼ protein
- ¼ carbohydrates
- ½ non-starchy vegetables
Before you can use The Plate Method to build healthy meals, you need to know about the building blocks of our diet – macronutrients.
Macronutrients
We all require protein, carbohydrates and fats to support our energy levels and fuel our lives. In the section below, I’ll explain the importance of each, how much we should eat per day, and recommend high quality sources.
Protein
Protein plays an especially important part in our diet, making up the cells of our muscles, cartilage, and skin. As the most complex macronutrient, our bodies use more energy to break down proteins and do so at a slower rate than carbohydrates or fats. Because they take longer to digest, proteins keep us satiated for longer and help regulate our hunger and hormones.
How Much Protein Should I Eat Per Day?
As a general starting point, focus on ensuring that 30% of your daily food intake is protein. Remember, protein requirements vary based on age, health status, and the intensity and frequency of exercise. For a complete and healthy diet, incorporate a variety of lean protein sources. Some examples include:
- Poultry and lean meats
- Seafood and fish
- Red meat
- Greek yogurt
- Eggs
- Tofu
- Lentils and beans
Aim to include land-based proteins like chicken and red meat as well as non-land-based protein like seafood and fish. Vegetable proteins in tofu, lentils and beans are also reliable sources of protein.
Carbohydrates
Carbohydrates are essential. They supply energy for everyday activities and support performance in the gym. Carbohydrates also help to promote recovery from training. Your carbohydrate intake will depend on your goals and training levels.
How Much Carbs Should I Eat Per Day?
Typically, a good starting point is to aim for about 30% of your daily caloric intake to come from carbohydrates. It’s important that you include a variety of sources in your diet, with particular focus on fruits, vegetables and complex carbohydrates such as whole grains.
Simple Carbohydrates vs. Complex Carbohydrates
The difference between simple carbohydrates and complex carbohydrates lies in how quickly they break down in the body. Both have a place in our diet, but it is important to understand how we are affected by each type.
The simplest carbohydrate is glucose and is broken down very quickly by the body. Simple carbohydrates are a great choice when you’re looking for a quick energy boost right before a workout. Some examples include berries, citrus, and rice cakes.
In contrast, complex carbohydrates take longer to break down into energy. Complex carbohydrates, such as whole grains and certain vegetables, cause a slower, more gradual rise in blood sugar and provide longer-lasting energy.
Overall, it’s important that you include a variety of carbohydrates in your diet, with particular focus on fruits, vegetables and complex carbohydrates like whole grains.
Fruits and Vegetables for Fiber
Fruits and vegetables are also considered sources of carbohydrates, but more importantly, they are great sources of fiber and micronutrients. Because cooking methods change the amount of fiber and micronutrients our body absorbs, it’s important that you vary the way you cook your vegetables. In addition to eating raw veggies in salads and snack plates, try to steam, bake, roast, stir fry, and grill your veggies.
Fats
The third macronutrient is fat. Fats form essential building blocks for hormones and lipid membranes. Fats also a play vital role in our immune system and vitamin absorption. To keep your heart healthy, it’s important to include a mix of saturated and unsaturated fats while limiting your intake of trans fats. A good starting point is to aim for fat to make up around 20% of your daily calories but this can change based on your goals.
How Much Fat Should I Eat Per Day?
A good starting point is to aim for fat to make up around 20% of your daily calories but this can change based on your goals. Some healthy sources of fats are:
- Olive oil
- Avocado
- Coconut
- Nuts + seeds
- Butter
- Meats and fish
Conclusion
With this new understanding of the plate method and macronutrients, you have tools you need to achieve your goal of healthier eating.
Begin Your Journey with Us
If you’re finding it challenging to get started on your journey, feel free to reach out to us for a complimentary consultation. We would be more than happy to offer some guidance to help you move forward. Sometimes taking the first step is the hardest, so don’t hesitate to get some help to kickstart the process. We all start somewhere.