Feeling overwhelmed by nutrition and trying to lean into better habits? When we build a meal, ideally we’d love to see mostly well-rounded meals that encompass a protein, carbohydrate, fat, fruit, and vegetable.
Protein helps us build muscle, carry good body comp, and keeps us satiated and full. Consider aiming for around ~0.8-1.1 grams per lb bodyweight. If we have a higher body fat percentage, consider aiming closer to that ~0.8 multiplier (for example: 180 lbs = ~145g protein). Leaner individuals with more muscle might aim for closer to 1 gram of protein per lb bodyweight (for example: 120 lbs = ~120g protein). If we’re aiming for ~120g protein, that’s about ~20 oz of chicken in a day (although hopefully we eat a variety of protein sources). Little 2-3 oz small meat energy portions at meals likelyyy won’t cut it (:
Carbs are delicious, help fuel us during workouts, support recovery, and can assist in digestion via fiber. A great goal would be to aim for a heaping cup of fruit and veggies at majority of meals. Then fill the rest of your day with high-quality carb sources (such as rice, potatoes, sweet potatoes, oats, etc). Don’t forget about fiber! It’s the indigestible part of plant foods that can help regulate blood sugar, lower cholesterol levels, aid in digestion and detoxification, etc. Most individuals seem to feel best when consuming something like ~25-35g fiber daily (don’t forget to drink lots of water!).
Healthy fats are crucial for overall health, our hormones, vitamin absorption, and making food damn tasty! I personally love to see menstruating individuals consuming a minimum of ~60-70g of healthy fats per day. It can sometimes be common to see period problems or amenorrhea in those consistently eating lower fat (for example: less than ~40-50g/day). Everyone is of course different, but just something to keep in mind (:
Other Habits That Can Support Health & Wellbeing:
- Getting ~7,000-8,000 steps daily to support digestion, heart health, and mental health
- Aiming for ~7-9 hours of sleep each night
- Aiming for ~25-35 grams of fiber and plenty of water
- Well-rounded meals of protein, carbs, fat, and lots of fiber
- Consuming a few servings of fruits and veggies every day
- Minimizing processed foods and stuff out of packages
- Monitoring caffeine and alcohol consumption