“I need to start eating better…” What does that mean? Here are a few things to consider.
Every day, I hear people say they want to change their eating habits. Many don’t want…
Every day, I hear people say they want to change their eating habits. Many don’t want to follow a specific diet plan, but just want to clean things up and don’t know where to start.
The most important first step is to become intentional with our food choices. As busy as we are, we tend to choose the most convenient options without considering how we are nourishing our bodies. With that said, many are unsure what the body needs and what to avoid. A very simplistic answer would be to provide your body with a balance of macronutrients that come from whole food sources and stay away from processed foods. Wait, didn’t I say ‘simplistic’?!? Let me break this down into digestible bites. (See what I did there?)
Macronutrients are 3 major categories of food. Carbohydrates, Proteins and Fats are all macronutrients. Each of these has a different function in your body and it is very important to give your body enough food from each. There are many unique diet plans that will tell you what daily ratios of your macronutrients should be, but for our purposes, just developing an awareness of what each is and what it does for you is a great start.
Carbohydrates are the primary energy source for the body. When you eat healthy carbohydrates, you also give your body fiber and antioxidants that support your digestion and prevent disease. Carbohydrates (‘carbs’) include grains, starches, vegetables, fruits, and sugars.
Proteins are the body’s ‘building blocks’. Our tissues are constantly being broken down and rebuilt and proteins provide the materials we need. It is very important to give your body good wholesome protein so it has what it needs to grow, heal, and regenerate our cells. Primary sources of protein are meats, poultry, fish, dairy, and beans.
Fats have many functions in the body. They store unused energy, help cells communicate, protect organs, help the body absorb nutrients, and produce and regulate hormones. Fats can also provide energy when there are no carbohydrates available. We get fat from oils, meat, dairy, nuts, olives and avocados, seeds, and fish.
The very best way to get your macronutrients is from whole food sources. Whole food is food that is in its natural state, meaning the same as it was when it was alive. Chicken thighs are just chicken thighs, not ground up together with various additives to make chicken nuggets. Vegetables are fresh or frozen without chemical preservatives. Our bodies are designed to break down food. The process of breaking down food should happen inside our bodies. Each step of digesting food provides important signals to other parts of the body. When we eat foods that are already broken down or processed, that communication is disrupted. Additionally, the additives that are used to process foods can be toxic to our body. Much of the food that is easy and convenient offers no nutritional value and does more harm than good. Processed foods are manufactured ‘foods’ that have chemicals added to them to make them last longer on the shelf or easier to produce in large quantities. They are the easy-to-grab, packaged items that are super-convenient and fake flavored. Think of pouring glue into your gas tank when you eat these. Simply put, avoid processed foods.
When you are about to eat something, pause and think about what macronutrients are included in your food. Keeping in mind that our bodies need a balance of all three, how does this meal fit in? Quiz yourself on what foods fall into each category. Develop an awareness of your overall balance. Think about the quality of food you are about to eat. Be discriminating and hold out for quality! Show yourself some love!