BY AMBER JORGENSEN
Nutrient (nu·tri·ent; noun):
A substance used by humans to survive, grow and reproduce.
Macro-nutrients (mac·ro·nu·tri·ent; noun):
Macros include fats, proteins, and carbohydrates. They are the leading suppliers of nutrients in your diet. Along with serving many vital functions, they are the energy providers.
Micro-nutrients (mic·ro·nu·tri·ent; noun):
Micros include vitamins and minerals. Vitamins are necessary for energy production, immune function, and blood clotting. Minerals play an important role in growth, bone health, and fluid balance.
Now that we have an understanding of the scientific breakdown, let’s uncomplicate matters. I’ll share some of my go to tips for nutritional success. TBH, I like keeping things simple.
Tip #1: Favorites first.
What is your guilty pleasure? (I know you have one.) My first rule is to include the things you love. Don't go crazy, but always allow yourself room for enjoyment. Bonus tip: planning creates room to adjust when needed.
Tip #2: Protein goes with everything.
Protein is the macro that most of us struggle to get enough of (me included). The best way to chip away at your protein intake goal is to include a source of protein at every meal or snack. Fats and Carbs are more interchangeable, so focus on hitting your protein goal first.
Tip #3: Moderation.
We have all been told that in order to lose weight we must eliminate XYZ (carbs, fats, sugars, etc.)—also known as “fad diets.” Instead, choose moderation over elimination. If you want lasting results, and I know we all do, success comes from forming good habits. Habits work best when you are enjoying life. Moderation is the goal.
Tip #4: H2O.
Water is your body's most essential nutrient. Drink, and drink some more. It is common to mistake thirst for hunger. If you feel hungry, drink a full glass of water 15 minutes before eating, and then re-evaluate.
Tip #5: Be flexible.
More important than how foods are dispersed throughout the day; is sticking close to your nutritional goals by the end of each day. Make sure you have a balance of proteins, carbs, and fats throughout the day. Your days will look different, and a little fluctuation is normal.
Tip #6: Consistency is key.
Above all, stay consistent. Think of it as a long-distance race over a sprint. Results aren’t achieved overnight. There is no secret fix, just consistency. Be imperfect but patient and your hard work will pay off.
There you have it, my secret recipe for success is moderation, consistency and creating a healthy relationship with food. Remember FOOD IS NOT THE ENEMY.