Basics of Nutrition

When most people hear the word “nutrition,” they immediately think about dieting, cutting carbs, or eating less. But at its core, nutrition is much simpler than that. It’s about giving your body what it needs to function well, feel good, and stay healthy for the long haul.

One of the easiest ways to understand nutrition is through macros, short for macronutrients. There are three main macros our body needs: protein, carbohydrates, and fats. Each one plays a different role, and all three are important.

Protein is incredibly important, and most people don't eat nearly enough of it. In my opinion, it should be the foundation of every meal. Protein helps build and maintain muscle, keeps us fuller longer, supports our immune system, aids recovery, and helps stabilize blood sugar. Great sources include eggs, chicken, Greek yogurt, fish, lean beef, beans, and protein shakes. Did someone say eggs? That's probably why protein is my favorite macro. 😊

To keep things simple, I often recommend aiming for about 1 gram of protein per pound of healthy body weight per day. Once you start doing the math, you'll quickly realize why protein supplements can be so helpful. It is difficult to consistently hit your protein goals through food alone. Just make sure the source of that protein is high-quality.

Speaking of the importance of high-quality, next we have carbohydrates. Carbs often get a bad reputation, but they play an important role in our health. They provide fuel for our cells and are the primary energy source for our brain. For most people, the goal isn't to eliminate carbs, but to be mindful of the amount, timing and quality of the carbs they eat. High-quality carbohydrates, often called complex carbs, like whole fruit, vegetables, oats, quinoa, sweet potatoes, and beans are great options. They provide fiber, vitamins, and minerals that support heart health, boost mood, and can even help with weight management (when part of a balanced diet). My favorites include sweet potatoes, whole fruit, beans, and vegetables.

Then we have fats. Healthy fats are essential for hormone production, brain function, vitamin absorption, and overall health. Foods like avocados, olive oil, nuts, seeds, eggs, and wild-caught salmon are some of my favorite kinds of fats our bodies actually need. I love cooking with EVOO and always make my own dressing with it. Despite what we've been told for years, fat doesn't make you fat. Consistently overeating and under-moving does.

The cool thing is that your body is incredibly smart. When you consistently fuel it with quality foods, it starts responding differently. You have more energy, better focus, better recovery, better mood, and better overall health.

Nutrition doesn't have to be complicated. You don't need the "perfect" diet, there is no such thing. Most people would see huge improvements simply by: 

• Eating more protein

• Drinking more water

• Eating more foods from the earth and fewer from a box

• Moving their body daily

• Creating sustainable habits instead of chasing extremes

Real health isn't built through one perfect meal. It's built through small decisions made consistently over time. That's how I personally went from struggling with disordered eating for much of my life to developing a healthier relationship with food as both nourishment and enjoyment. Never perfect, but always progressing, and continuing to learn to honor my body as a gift, Just1More healthy choice at a time.