Despite what popular influences have to say, good nutrition doesn’t have to be complicated or cost a fortune in strange supplements you’ve never heard of. The five habits I am going to share with you are the bare minimum for any client I have helped over the years, as well as every client Precision Nutrition has coached over the last two decades. Whether you are aiming to just eat better for your health or for fat loss, the habits are the same, only the portions change. Either way, implementing these five habits is all you need for optimal health.
Eat…slow…ly
If you are trying to lose fat or maintain your weight, then the number one habit you could implement is to eat slowly. It takes your body an average of 15 to 20 minutes to determine that it’s satiated. If you eat too fast, by the time your body can determine that you’ve had enough, you’ve already overeaten. In a perfect world, every meal you have would be eaten sitting down at a table with minimal distractions, just food and perhaps conversation for 20 minutes. However, this isn’t always possible in our busy lives, so my advice is to try for at least one slow, nutritious meal a day, free of distractions. Even adding two extra minutes to your meal time can make a big difference. If you are eating to maintain health, stop when you feel full. For fat loss, try to stop eating when you’re 80 per cent full. Since this isn’t always easy to determine, you should feel hungry again (but not so hungry you’re rabid) between three to four hours after eating. On a hunger scale of one to ten, where one is post-Thanksgiving dinner full and ten is rabid beast hunger, aim to eat again when you hit a seven or so on the scale.
Prioritize protein
If you’re female, chances are you’re protein-deficient. While males rarely lack protein in their diets, my experience suggests that women tend to choose carbs over all else. This practice can lead to iron deficiency, digestive problems, musculoskeletal issues, and, of course, increased hunger, especially as we age. To combat this, lean protein should be a priority at every meal. While steak, chicken breast, pork loin, and fish are all great choices, I’d suggest considering whole eggs, canned tuna or other meats, Greek yogurt or cottage cheese, and even a quality protein powder to get the job done (sorry everyone, peanut butter is a fat, not protein). To determine how much to eat, hold your hand out flat in front of you. One serving is the size of your own palm, and generally, females should aim for one palm per meal, while males should aim for two.
Eat your vegetables
Vegetables are the unsung heroes of the food world. Not only are they equally important as protein for satiety, but they also make up a large part of the vitamins and minerals we need daily. Vegetables are vital for providing an alkaline load in the blood, which is needed to keep up bone density and muscle mass. If your goal is fat loss, aim for two to three servings of vegetables for every serving of fruit. Aim for eating the rainbow; in other words, try to eat a variety of colours throughout the day, since different-coloured vegetables offer different vitamins and minerals. While 10 servings a day is optimal, you may need to build up to this if you don’t eat much now. For leafy greens, a serving is both your hands held like a bowl, measured raw, regardless of how they’re prepared, and a fist-sized portion for all other produce.
Don’t forget about fiber
For some of us, carbohydrate intake can feel a little trickier. If you aren’t eating enough protein and vegetables, then chances are your calories are coming from carbs, and probably not the good kind. Sugar, cereals, soda pop and pastries all fall under this category. While permissible in moderation, you’ll want to prioritize high fiber, whole-grain varieties instead. Try whole wheat breads and cereals rather than bleached ones. Potatoes, sweet potatoes, beans and legumes, whole flake oats, whole grain pasta and rice should make up the bulk of your carbs. This will keep your sugar levels from spiking only to crash before your mid-day class. It’ll also keep you full longer and keep your digestion running smoothly. A typical serving is one cupped handful. If fat loss is your goal, try to keep the bulk of your carbs for after your workout.
Watch your fats
Lastly, let’s talk fats. About 30 per cent of your daily diet should come from fats, with a balance between saturated (animal fat, butter, coconut oil, etc.), monounsaturated (tree nuts, pumpkin seeds, olive oil, avocados), and polyunsaturated (fish oil, sunflower seeds, peanuts, canola oil, soy, chia seeds). A serving of fats measures out to be roughly the size of your thumb. Fats are needed to synthesize hormones, flush toxins, and promote healing, so try to avoid going on a no-fat diet even if fat loss is your priority.
These five habits are all that’s required for great nutrition. If you can’t manage all five, stick to what you can manage and remember to cut yourself some slack. You deserve it.