If you’ve been following these emails for a while, you may have been wondering why, as a nutrition coach, I don’t talk that much about nutrition.
It’s a great question and one I’m happy to dig into.
The reason is best explained by something a recent client said in my group coaching program: “It’s never just about the food on the plate.”
She nailed it. If it was just about telling each person what and how much to eat, no one would struggle with their weight or have a hard time reaching their body composition goals.
It would be a simple equation of energy in by way of food, adjusted for energy burned = goal met.
But you know it’s not that simple. It’s all the other stuff that makes regulating what and how much you eat a challenge.
The other stuff being life—being busy, being stressed, being exhausted, being overwhelmed, being bored, being happy, being unhappy, being lonely, being angry, being human—and what you do about it.
Overeat, undereat, soothe emotions with specific types of food…all of this is spurred by an internal drive to use food for something other than what it was meant for, which is to fuel your body so you don’t die.
While I can tell you what and how much to eat for your needs and goals, I know how hard it can be to stick to those numbers or amounts. I see more value in helping you learn to regulate your food intake by digging into your mindset around food, your life, your abilities, and what you’re capable of so that you are equipped to deal with all the other influences that will lead you to deviate from fueling your body in a way that makes you feel your best.
The other reason I don’t talk a lot about nutrition specifically in my emails is that every single person that reads them is in a different place with their nutrition. That is something I honour in my coaching approach, which is very personalized and unique to the individual. I get that everyone starts from a different place, has different needs, and different goals. What will work for one person, will not work for the next.
I also don’t like to talk too much about what everyone should be doing because I don’t like to send the message that any one person is doing it wrong. We get enough of that from social media. “OMG. You eat apples? Don’t you know they will kill you?” There is far too much food-shaming and food-fearmongering in the nutrition and diet space and that is the LAST thing I want to perpetuate. I approach nutrition from a softer, more flexible perspective, focused on overall wellness and shades of grey, not black and white or all or nothing principles.
But there are a few foundations that may be helpful to you, if you’re looking to assess where you’re at with your nutrition right now. These I am happy to share!
Protein
Why: You need adequate protein for your body to thrive. The amino acids that make up protein help build and maintain your muscles, support your connective tissue, are essential to metabolic processes, and help with immunity, as well as many other functions within the body.
How much: The minimum recommended amount is 0.7g per pound of bodyweight. For example, a 150lb person can aim for a minimum of 105g. If you have substantial bodyweight to lose, this can be calculated using your goal bodyweight. While 0.7g/lb is the lower end of the spectrum, some people enjoy eating closer to 1g/lb or slightly higher.
Fat
Why: Our bodies need fat for a whole assortment of processes, such as maintaining cellular structure, hormonal function, transporting specific vitamins, and providing energy. This is, of course, not an exhaustive list. Choosing to limit trans-fats produced through industrial fat processing is a no-brainer these days. Beyond that, fat intake should come from a wide selection of diverse, whole, minimally processed foods including nuts and seeds, olives and extra virgin olive oil, avocados, fatty fish, as well as dairy and other animal sources (meat, eggs, etc).
How much: Intake will vary greatly from person to person, depending on goals, activity levels, personal preference, and any health concerns. Fat can be as low as 0.2g/lb or as high as 2.0g/lb, meaning a 150lb person could eat as little as 30g and as much as 300g—this range is more appropriate for endurance athletes on ketogenic diets, so don’t take it as a fat-free-for-all. It’s very important to remember that each gram of fat is incredibly calorie dense, at 9 calories per gram. A person eating 300g of fat would be getting 2700 calories from fat alone. Clearly this is not for the average person.
Carbohydrates
Why: Carbohydrates are important for many reasons, including providing energy; vitamins, minerals, and phytonutrients; as well as water and fiber. The electrolytes obtained through the minerals in carbohydrates help with a plethora of processes from muscular contractions to regulating your hydration.
How much: Like fat intake, carb requirements vary greatly from person to person, depending on personal preference, goals, activity type and levels, body composition, etc. Some people function well on a very tiny carbohydrate intake, as their bodies convert fat to energy, while others do better eating more than 50% of their calories from carbohydrates.
Mostly Whole Foods
Why: Sticking to whole food sources as opposed to ultra processed foods is essential for good health. This is sometimes referred to as minimally processed foods—food that still looks like its original form, not something obliterated down to its component parts and recombined with other ultra processed ingredients to make something new and visually unrecognizable. Minimally processed foods contain vitamins and minerals, including electrolytes, fiber, and water that are all essential for good health now and good health in the long term.
How much: You don’t have to be a purist—it is okay to leave some room for fun, flexible food choices. The proportion will be different for everyone based on their overall goals and their lifestyle. For optimal health and wellness, more is better.
Fruits and Veggies
Why: A metanalysis—or study of many studies—published in 2017, found that people who ate in the range of 600g of fruit and veggies daily, had reduced risk of cancer. As the volume increased to 800g, the study found that a lowered risk of coronary heart disease, stroke, cardiovascular disease, and all-cause mortality was observed. In addition to reducing health risks, eating that much veggies and fruit will also fill you up so you reach for fewer calorie dense foods.
How much: 600-800g of pre-cooked veggies and fruit. The weight of cooked fruit/veggies will be less as they lose water through cooking.
Fiber
Why: Fiber is my favourite “F” word. There is ever increasing research revealing the importance of fiber. We know definitively that it supports our gut microbiome, healthy digestion and bowel movements, satiety by keeping us fuller for longer, cholesterol levels by helping to remove excess cholesterol from the blood, the list goes on. There is also emerging research supporting the intake of fiber and better brain health.
How much: For every 1000 calories you eat, aim for 14g of fiber.
Sodium
Why: Excess sodium can increase your blood pressure, elevating your risk for heart disease and stroke. Most sodium comes from processed foods and particularly restaurant foods, where salt is added with abandon to enhance flavour. Keep your eye on food labels for the amount of sodium per serving and also consider whether you’re eating in excess of a serving size, as this will unexpectedly drive your sodium intake up.
How much: The upper limit is 2300mg per day. Humans don’t need that much, so don’t go out of your way to get that much. Less is more here.
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