I don’t know what I should be eating.
I hear this all the time and can understand the confusion; every diet claims it’s definitely the one that will change your life and possibly humanity. If you Google any food there’s likely someone out there making a case that it will kill you.
There isn’t a one size fits all diet, but I think you know that. If you’re healthy, without a health condition, or food allergy, then a minimally processed food is unlikely to be your demise.
To figure out what your body needs for fuel you have to know what's on your plate now otherwise it's hard to identify what to add or remove.
Then I teach clients how to balance the 3 essential macronutrients: carbohydrates, protein, fat, plus fiber. I have them pay attention to how they feel and are responding to meals so we know exactly what to adjust.
When you’re thinking about creating a meal that supports health and performance you want to shoot for including:
Complex carbohydrates like whole grains, legumes, and starchy vegetables
Protein rich foods from animal or plants
Healthy fats like avocado, nuts/seeds, and olive oil
Fiber from grains, vegetables and fruit
Each person is different when it comes to how much protein, carbs, or fat they should have at each meal but I find most people need these 3 macros at each meal for stable energy. We just need to fine tune the servings based on how they are feeling and responding to meals.
Your body actually has most of the answers to what you should be eating but if you don’t listen to it’s cues you’ll know because progress will stall or energy levels will tank.
Below are a few tips to help you start finding your bodies perfect “diet.”
Lets get started
Step 1. What are you eating now and how does it make you feel?
Getting an idea of what you're currently eat and how you respond to the food, portions, and timing of them will help you navigate what to change or adjust on your plate.
Pick 1-3 days to record what you’re eating, hunger level, the time, and how you feel after.
Step 2. Analyzing the data
Looking over the food log you kept what did you learn?
Which meals did or didn’t have the 3 macros and fiber?
Was your energy as steady as you want?
Were you hungry sooner than you would have liked after any of the meals or snacks?
Step 3. Experiment
Now pick one or two things you noticed that you could change and test for the next two weeks.
You may not need to track every meal but pay attention to how you feel.
For example, if you noticed you were hungry within 2 hours of having a breakfast with only complex carbs like oatmeal, try adding some protein like hard boiled eggs.
Take the time to do this and you’ll be able to ignore all the noise online about how you should eat because you’ve already figured it out.
If you're struggling with figuring out what's right for your body then email me email@example.com, together we can find your ideal diet!