Everywhere you look, there is conflicting information about nutrition. More often than not, people are too busy trying to major in the minor’s and completely miss out on the basics. These nutrition basics are foundational and needs to be understood, first and foremost.
That isn’t to say that nutrition isn’t individual – it absolutely is. But there are some foundational principles that will apply to the general population. Let’s dig into it:
Energy Balance
We have all heard the word, ‘calorie.’ It is simply a unit of energy. I’m sure you think this will be the part where I say ‘a calorie is just a calorie’ in reference to food and beverages. Nope! We will get to that part a little later.
Energy balance is the governing principle that determines whether or not a person will gain or lose weight. It’s an indisputable fact. What happens pretty often is that when a person goes on a diet, counts calories, and logs their food and they STILL don’t lose weight – they believe it must be something else. The fact is, we as a society severely underestimate how much we are eating. Even when scanning every morsel into an app, the food labels are not 100% accurate. Another factor may be that the body has down regulated its metabolism for various reasons such as yo-yo dieting. In that case, it still results in eating too many calories because the body is ultimately burning through less calories. That is why low-calorie diets [done without the supervision of a doctor] can actually impact your ability to lose weight in the long-term. But that’s a post for another day.
If you are eating more calories than your body needs, your body WILL store those extra calories. It can be stored in the liver, areas surrounding your organs or the body fat you feel and see on various parts of your body. Or, if you are eating more than you need in conjunction with heavy weight training – you will store some of it and build muscle with the rest (assuming you are eating enough protein).
In summary: Find out what your calorie needs are [based on activity as well] from a dietitian or online, do your best to eat within that, pay attention to how you feel and if you notice any weight fluctuations (up or down), and adjust accordingly.
Food Quality
Just because you are eating at energy balance, does not mean that you should live on fast and ultra-processed food. The quality of the food that you put into your body matters. That isn’t to say you can’t enjoy ultra-processed foods or fast food every once in a while. What it does mean is that it is important to have a strong nutritional foundation in your regular dietary habits. The food that you eat carries with it either nutrient density, calorie density, one of those or both.
Your body thrives off nutrient rich foods. It needs it. The nutrients that you get from food helps your body run efficiently. The more nutrient dense the base of your diet is, the more optimally your body will perform.
So, what foods are nutrient dense? Plant foods like all vegetables, whole-grains, legumes, nuts, seeds, and fruit. Fermented foods like sauerkraut, kefir, kimchi, kombucha and Tempe. Dairy products like Greek-yogurt, cottage cheese, whey protein, milk [in small doses]. Lean meats like chicken, turkey and lean beef. Fish like salmon, tuna, cod, and even sardines. Canned, dried and frozen foods count too! They can be more cost effective and stored for longer. Many of these foods are nutrient-dense with less calories. Some can be nutrient-dense and calorie dense like nuts and legumes.
Ultra-processed foods like cookies, cakes, chips, pretzels, candies and sugar sweetened beverages are high calorie and with typically low nutrient density. It’s OKAY to enjoy these at times. Just be mindful of your portions and frequency.
In summary: A calorie isn’t just a calorie when it comes to food/beverages. Make nutrient dense, natural foods the foundation and then enjoy fun foods every once in a while.
Get moving
I do realize this can be challenging for some so hear me out. Movement can look different for everyone. A quick walk, a 5-mile run/bike ride, chair exercises, Pilates, yoga, pool exercises, swimming, CrossFit, weightlifting or hiking. Finding ways to get your heart rate up and incorporate resistance training can help your metabolism, sleep and digestion. It is also really great for your heart and your brain.
In summary: Increase your daily activity to keep your metabolism efficient.
Stay Hydrated
Hydration supports much of what our bodies do. Drinking enough water is essential. What counts towards hydration? Any beverage without calories (by this I mostly mean no added sugar, no milk etc). This can include tea, black coffee, flavored waters and drinks like Gatorade. Soda, sweet tea nor those fancy coffee drinks will hydrate you. Electrolyte supplements like Liquid IV, Ultima Replenisher or LMNT are great for re-hydration after spending time outdoors, exercising regularly or sweating A LOT. Just be sure to watch your overall sodium intake (in your food and your beverages) if using one of these electrolyte supplements. Also, in general, it’s good to be mindful of how often you are drinking sugar sweetened beverages as those can easily impact your daily calorie intake. Drinks with artificial sweeteners are best consumed sparingly and in moderation.
A great water goal to start with is a minimum of 64 ounces. Once you have mastered that, figure out your hydration needs: take half your body weight, and drink that amount in ounces of water.
In summary: Aim to drink at least 64 ounces of water a day. Incorporate electrolytes if needed. Dial back sugar sweetened beverage consumption if applicable.
That’s it!
Before worrying about any other ‘hacks,’ master these basics of nutrition balance and see how far it takes you. You might be surprised.
Thanks for reading,
Crystal McLean, MS
Head Coach, DiamondFit Nutrition
Owner, Thrive Performance and Nutrition
Nelms MN, Sucher KP. Nutrition Therapy and Pathophysiology. Cengage; 2020. https://elib.maruzen.co.jp/elib/html/BookDetail/Id/3000114576
