08 Apr Here’s One Way You Can Achieve Your Nutrition Goals
At every client’s first appointment, I do an initial assessment. In the initial assessment, we discuss medical and diet history, eating behaviors, lifestyle, physical activity and goals. When discussing client’s eating behaviors, more often than not I hear that clients do not eat with intent.
Eating with intent has to do with the choices you make when it comes to eating. Why are you eating what you are eating? Most clients tell me it’s because it tastes good and that is what was available at the time. When making that decision, is it really helping you achieve your Health and Wellness goals? What are your goals?
If your goal is to have more energy throughout the day, then your food choices should reflect that. If you have a family history of heart disease or diabetes and your goal is prevention, then your food choices should reflect that. For optimal performance in sports or fitness, athletes should be eating with the intent to fuel their bodies with the best choices for them to achieve that goal.
Based on your goals, here are some fueling ideas to help. Remember to be mindful of your portion size since most of these foods can be used for multiple intentions based on how much you eat of them. Also the timing of food makes a big impact on how you feel. Typically for energy, weight and athletic performance, spacing meals and snacks out every 2-3 hours is helpful. What those meals and snacks will depend on your age, body composition and activity level.
Energy, Sustained Focus – Turkey sandwich on whole grain bread with avocado, Salad with chicken, nuts or seeds and a rainbow of vegetables, Chicken Barley Soup with assorted vegetables. Whole grain crackers, hummus and vegetables.
Weight Loss – High Fiber, High Protein, Moderate Carbohydrates and Fat. Salad and soups with protein, vegetables and whole grains added like quinoa, brown rice or barley. Whole grain bread sandwiches with lean proteins, a portion of avocado and a side of fresh vegetables like peppers, carrots, cherry tomatoes, snap peas, fennel or celery.
Athletic Performance – High simple or complex carbohydrates based on timing. Bagels with a light spread of peanut butter or a lean deli meat. Pasta salad with a light dressing and a lean source of protein. Smoothies with fruit, small amounts of greek yogurt and a tablespoon of nut butter (if using cow’s milk keep fat content low and omit greek yogurt and nut butter).