Getting More Of What You Need
One of the biggest challenges with eating is making sure you are giving your body everything it needs to succeed. Many people are eating too little food, and are still overweight or experiencing disease.
“But wait! I thought as long as I only eat this number of calories a day, I’ll lose weight and be healthy forever!”
I’m sorry (not sorry) to say it, but that’s a bold-faced lie.
Repeat after me:
I have unconditional permission to eat, and I will eat until I am full, satisfied and nourished.
Phew! Now that we have that concept sinking down into the depths of our cells, let’s talk about WHAT you are eating:
There are three primary macronutrients: Protein, Fat and Carbohydrates, and one honorary macronutrient (actually part of the carbohydrate group) Fiber, which we’ll call our “fourth macro.” Each of these macronutrients play a vital role in our health and wellness. They’re called “macronutrients” because we need to eat them everyday to maximize our energy, obtain adequate micronutrients (like vitamins and minerals) and to FEEL well.
Meet Protein 👋!
Where To Find It:
Likes to hang out in animal meats, as well as lentils, beans, legumes, dairy and the occasional whole grain.
Why It’s Rad:
The molecules that make up protein (aka Amino Acids) are the building blocks of our physical bodies, and are needed for just about every single process that happens inside our bodies! Healthy adults need a minimum of 0.8g of protein per kg of body weight (if you weigh 150 lbs, that’s about 55g/day). If you exercise regularly, especially with weights, you’ll need about 10-15g more protein a day. Older adults (over 65) and younger kids (under 18) require slightly more protein a day (about 1g per kg of body weight), due to the needs of their growing bodies, or the needs of maintaining lean body mass as we age.
Meet Carbohydrates 👋!
Where To Find Them:
Whole potatoes, starchy vegetables, whole grains like quinoa, rice, millet, buckwheat are all amazing carbohydrates that are unadulterated by food processing. You should choose these whole carbs, and avoid the processed versions that are likely to be riddled in added sugar as often as you can.
Why They’re Rad:
Carbohydrates are our bodies preferred source of fuel, and yet we’ve been demonizing them for the better part of a decade or so, via keto and paleo diets. Carbohydrates as a category, however, are not the problem. We just need to be mindful about the type of carbohydrates we are choosing to fuel up with (see above).
Meet Fat 👋!
Where To Find It:
Mono-and polyunsaturated fats, like those found in olives, olive oils, avocados, seeds and nuts, are best for us. Try to avoid the saturated and trans fats found in butter, fatty meats (like steak), processed foods (like chips and cookies), as well as hydrogenated oils (found in so many of our foods - even healthy ones… read Nutrition Facts Labels!)
Why It’s Rad:
Fat is essential for the immune system, and for storing fat soluble vitamins (A, D, E, and K). It protects our organs, fuels our brain, and gives us long-lasting energy. People have hated on it for a long time (wanna read more on why, click here), but remember– it’s the type of fat that matters, not the category itself.
Meet Fiber 👋!
Where To Find It:
Most commonly found in vegetables, as well as whole grains, fruit, nuts and seeds.
Why It’s Rad:
Insoluble fiber is what feeds the good bacteria in our gut (they need food too), and soluble fiber is what bulks up our fecal matter to help it leave the body effectively. We need a good dose of both every day!
Whenever you sit down to eat, try to identify each of these four categories in your meal, and be sure to eat them all. When your body gets what it needs, it can relax, and feeding your body an adequate amount, and the right combination of food, helps reduce inflammation. You might find that as you eat more of the right types of food, weight will naturally leave you, because your body doesn’t need to hold on so tightly for fear of not getting enough of what it needs.
Today’s Activity:
Review the chart in your Master Document for today, and use it as a guideline for planning your meals today. Review the categories chart as well to better understand which foods fall into which categories. Note: yes, if a food falls into more than one category, it can suffice for both categories (ie. Full-fat yogurt is both a fat and a protein)
For further reading on the topic, read this blog.
