It Starts and Ends with Nutrition
What in the Cell is Going On Here?
Scientist have estimated that there are over 37.2 trillion cells in the human body. Nutrition protects and provides energy for all those cells. Healthy cells create a healthy and energetic you.
So how does one eat healthy?
Eating healthy is a very generic term, and has countless opinions associated with it. Here are are a few definition that I find common on the internet.
“Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. Nutrition is important for everyone.”
In my opinion, this definition of eating healthy is still a very vague concept, but it’s a start. Let me break it down for you.
Eat a variety of foods. When choosing foods to go with what is called whole foods. Whole foods generally don’t have a lot of packaging and advertisements, If they are packaged they should only have 3 to 5 ingredients.
- 2 types of protein. Animal and plant based proteins you need both.
- 2 types of carbohydrates. There is complex (good carbs) and simple carbs (bad carbs)
There are 4 types of fats polyunsaturated, monounsaturated, saturated, and the one to stay away from is trans fat (hydrogenated fats)
- Water is essential. Every chemical reaction in the body requires it.
How do you tie this all together?
This is where the rubber hits the road. Meal planning or meal prepping is organizing how you are going to eat for the day or better yet for the week. There has to be a plan in place because our society is not set up for health, but for cheap low nutrition food. You have to be intentional about your nutrition because eating healthy doesn’t happen by accident.
The formula for eating healthy or what I call balanced nutrition is taking your total caloric need and breaking it down into a percentage.
Watch video: How to calculate you caloric need
The Formula for your caloric need
Daily Caloric need = Who you are (it takes energy just to keep you alive)+(what you do and your exercise)
For Weight Loss subtract 500 from your total, but never go below 1200 calories
For Maintenance and general health keep at your caloric need
For Weight Gain add 500 calories to your caloric need
Breaking down your calories into Macros
For example, this person’s daily caloric need is 1200 calories so now we can break it down into percentages into grams of each macronutrient.
1200*.50/4 1200*50 equals 600 calories then you break into grams and divide by 4.
1200*.30/4 1200*30 equals 360 calories 360/4 = 90 grams of Protein
1200*.20/7 1200*20 equals 240 calories 240/7 =approx 34 grams of fat
4 calories per gram of carbohydrates and protein. 7 calories per gram of fat
Balanced nutrition is 50% good carbohydrates 30% protein and 20% healthy fat. This ratio has worked for most of my clients. You don’t have to be exact on the percentages, there’s always wiggle room but it’s a good place to start for putting your nutrition plan into place
Watch: How to Plan Your Typical Day of Eating
If you would like to more support for your nutrition needs
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