Meal Planning - The Macronutrients

I get asked a lot of questions like, “Can I eat this?” or “What should I eat before my workouts?” I am super happy to hear questions like that because nutrition is THE MOST important part of a Body Improvement Plan. A good work out cannot out work a bad diet!

So while I love to give tips on training, you will be able to see major improvements just by changing your diet.

The good news is that I’m not recommending any specific “DIET.” What I’m talking about is truly changing the way you eat. For good. In fact, if you eat the right foods long enough, you will think less and less about eating your former favorites. Chicken Fried Steak smothered in cream gravy used to be my favorite meal. These days I’m always shocked to see it on a menu. Do people really still eat that?

Nutrition is pretty simple. There are no secrets. You’ve seen the Food Pyramid. It’s not rocket science. Lean protein - Whole grains - Vegetables - Fruits - Dairy - Minimal fats & oils. You already know that, don’t you? Since you are fueling your body, be sure you are putting in high quality fuel. You wouldn’t fill the tank of your sports car with 85 octane gasoline, would you? You say you feel more like a Corolla? Well, to get the best performance out of your Corolla, you still need to meet the manufacturer’s requirements. Guess what YOUR manufacturer’s requirements are? Yup. Lean protein - Whole grains - Vegetables - Fruits - Dairy - Minimal fats & oils. And all of it in the proper proportions.

Let’s break it down.

PROTEIN
Protein is your body’s basic building block. Meat-eater or not – you need protein. The best protein choices are lean, meaning they are low in fat; specifically saturated fat. Included on any lean protein list are white meat chicken and turkey, fish, and certain cuts of beef like sirloin (sorry, not bacon – not even center cut bacon). What you may not realize is that egg whites, soybeans and tofu also fit on this list. (Actually, I’m a firm believer in the health benefits of the entire egg, but if you are focusing on lowering your fat intake as well as your calories, then you should stick with just the whites).

You should eat a lean protein at every meal. Not only does it provide important nutrients, it will help keep your belly full longer. I recommend that you prepare the protein in such a way that it stays lean. In other words, grill it, smoke it, or bake it with non-stick utensils so you don’t have to smear on the oils or butter. Add fresh or dried herbs if you need more flavor.

Your portion size is also important! A standard portion of meat is about the same size as the palm of your hand. For people who are actively weight training, you may need to eat more in order to attain a daily guideline of one gram of protein for each pound you weigh.

CARBOHYDRATES
There are a lot of recent diets that have given carbohydrates a bad name. Face it: Carbohydrates are important! Sure, those folks lose weight when cutting out carbs. When you cut out about 50% of your calories, you are going to lose weight. But you cannot live without carbs. Fruits, veggies, and grains are all a part of the carbohydrate family. Carbs are used for energy production, digestion regularity (fiber!), and they keep people from being overly cranky.

Be aware of what kind of carbs you eat:
Potato chips = bad carbs (and really more of a fat)
Baked sweet potato = good carbs
White bread = Bad
Whole wheat bread = Good

Let’s make this even simpler: eat carbs that are as close to nature as possible.
Orange = Good
Fresh-Squeezed orange juice = Good
Orange juice from concentrate + added sugars = Less good
Orange flavored soda = Bad!

Read the ingredients list (if there is one – fresh fruit and veggies don’t have ingredients lists). If there are more than just a few ingredients, you’re probably better off looking for something else to eat. And if you can’t pronounce some of the ingredients, put it back. For breads, always choose 100% whole wheat. That’s a no brainer. If you see enriched flour as a main ingredient – put it back. Grab another bag that uses whole wheat flour. Just do it. Quit arguing. And always choose brown rice. Don’t even think about white rice. And no, fried rice does not count as brown rice even though it is brownish. And while I personally don’t eat a lot of pasta, there are some good pasta choices out there including some sprouted grain pastas which make them a little higher in protein as well as being a whole grain.

A reasonable portion of carbohydrates is about a handful, or about one cup. Again, this will vary based on your own caloric needs.

FATS
Yes, I admit it. Fats are a necessary part of your diet. But again, we want to focus on good fats. A good fat is unsaturated. I won’t get into the science of what makes it a saturated vs. unsaturated fat (it has to do with how many hydrogen atoms are in the molecule), but unsaturated fats don’t cause as many blockages since they can’t pack together as tightly as saturated fats do.

You know darn well what some examples of saturated fats are: animal fats (chicken skin, many cuts of beef), butter – basically any fat that is solid at room temperature. Unsaturated fats are liquid at room temperature, and olive oil is a great example of one that is heart healthy, when used in moderation.

Other “good fats” are nuts like almonds and walnuts, and avocados. Fats should be used sparingly, even the good ones. No matter what kind of fat it is, it still contains more calories per gram than either protein or carbohydrates (combined!).

PUTTING IT TOGETHER:
You’ve heard of a balanced meal, but do you know what that means? A balanced meal contains a proper portion of a lean protein and a proper portion of carbohydrates along with some extra veggies (vegetables are nice and low in calories, so it’s difficult to overdo it on veggies). Don’t forget, how your meals are prepared will impact their caloric value! If you smother the lean chicken breast with cheese and bacon, or fry it, it is no longer lean. A leafy green salad with grilled chicken breast is a great lean option. But once you add ranch dressing, bacon, cheese, and candied pecans, or if you bread and fry the chicken, you’ve just created a thousand calorie meal!

You should eat 5 or 6 times a day in order to keep your metabolism active. Remember when 3 square meals were all the rage? Well, eating only 3 larger meals a day means your metabolism slows down right before it’s time to eat again. If you eat every 2-3 hours, then the metabolism doesn’t get a chance to slow down, and you don’t get a chance to feel hungry again – making it easier to not overeat.

PERSONALIZE IT
Remember the goals you made at the beginning of the year? Take them out and look at them. You need to understand what your daily calorie intake should be for your goals. And based on those needs you can adjust your caloric intake. For folks wanting to lose weight, you’ll need to consume fewer calories than you need just to get through the day. For folks who want to gain weight, you’ll need to eat more. For active people and athletes who are at their desired weight, but just want to “tone up” you’ll REALLY need to focus on the quality of the foods you eat. If you need help with determining your personal needs, email me! I’m not a dietician, but I do have lots of experience with adjusting food to meet different needs.

Let me know what changes you are making to your diet! What is working for you and what isn't? What item do you crave the most - maybe there's a way to improve it's nutritional profile!