By Coach Shawn
I know we all want to look, feel and live our best.
Nutrition is the foundation for all of those.
It can be a tricky and very layered area and with the sea of information out there it can be really easy to get overwhelmed.
Let’s break it down into a really simple way of viewing your Nutrition so you can optimize how you look, feel and live.
Eating:
Good: 3 Meals a day.
Better: 3 Meals a day includes lean protein at every meal.
Best: 3 Balanced healthy meals a day (lean protein, fruits/veggies, healthy fats.)
Protein:
Good: Lean Protein at every meal.
Better: You Eat Protein first at every meal.
Best: 50 gram lean protein minimum at each meal.
Fruits/Vegetables:
Good: 1-2 Servings a day of Fruits/Vegetables.
Better: 1-2 Servings of fruit or vegetables at every meal.
Best: 3-5 Servings of Fruits & Vegetables a day. (800gram minimum)
Healthy Fats:
Good: Incorporate healthy fats into meals (loose target 5-20g per meal).
Better: Eat healthy fats further from exercise (slow to digest).
Best: Eat healthy fats at every meal (thumb size).
Some Nutrition Source example(s):
Lean Protein:
99% fat free chicken breast
93/7 ground turkey
Wild Cod / Salmon
Shrimp
Egg whites
Fruits:
Blueberries
Strawberries
Pineapple
Apples
Tomato
Watermelon
Banana
Vegetables:
Peppers
Zucchini
Broccoli
Carrots
Onions
Spinach
Healthy Fats:
Avocado
Olive /Avocado Oil
Almonds
Cashews
Walnuts
Seeds
Fatty Fish (w/protein)
Whole eggs (w/protein)
