We’ve explored what it means to be fit.
We’ve explored what it means to be strong.
Now let’s talk about the foundation that supports both.
Nutrition.
Not fads.
Not extremes.
Not perfection.
Just the daily decisions that fuel your body so it can move, recover, think clearly, and show up for life.
A helpful place to start is understanding that foods generally fall into three simple zones:
- Green Zone = foods to eat regularly because they help you feel, perform, and live well and support health, energy, recovery, and overall body composition.
- Yellow Zone = foods that can fit, but are best enjoyed mindfully and in moderation because they offer a mix of benefits AND drawbacks.
- Red Zone = foods to keep occasional and intentional, as they tend to work against energy, recovery, body composition, and long-term health when consumed often or frequently.
This isn’t about restriction.
It’s about awareness and balance over time.
Protein
Protein is one of the most important nutrients for building and maintaining a healthy body.
It plays a major role in:
• building muscle
• repairing tissue
• supporting metabolism
• maintaining energy levels
• helping you stay full and satisfied after meals
When people begin strength training, protein becomes even more important. It provides the building blocks your body needs to recover and grow stronger.
Green Zone Protein
These are high-quality protein sources that support health and performance:
• chicken
• turkey
• lean beef
• fish and seafood
• eggs / egg whites
• Greek yogurt
• cottage cheese
• tofu and tempeh
Yellow Zone Protein
These foods contain protein but may come with additional processing or ingredients.
Enjoy them, just be mindful of frequency.
• protein bars
• deli meats
• flavored yogurts
• processed protein snacks
Red Zone Protein
These tend to come with excessive additives, sodium, or processing.
• heavily processed meats
• fast food meat options
• ultra-processed packaged foods
Carbohydrates
Carbohydrates are your body’s primary energy source.
They fuel:
• workouts
• brain function
• daily movement
• recovery
Not all carbohydrates are created equal.
We generally separate them into two types:
Complex Carbohydrates
These digest more slowly and provide steady energy.
Examples include:
• potatoes
• rice
• oats
• quinoa
• beans
• whole grains
These belong mostly in the Green Zone.
Simple Carbohydrates
These digest quickly and can spike blood sugar.
They can be useful at times (around workouts, for example) but should be consumed thoughtfully.
Green Zone Carbs
• fruits
• vegetables
• potatoes
• rice
• oats
• quinoa
• beans and legumes
Yellow Zone Carbs
• breads
• pasta
• tortillas
• granola
• cereals
Red Zone Carbs
• candy
• soda
• pastries
• highly processed sweets
• sugary drinks
These are best kept occasional rather than everyday staples.
Fats
Dietary fat often gets misunderstood, but healthy fats are essential for the body.
They support:
• hormone production
• brain health
• joint health
• satiety and fullness
Green Zone Fats
These fats support health when consumed regularly:
• avocados
• olive oil
• nuts
• seeds
• fatty fish like salmon
Yellow Zone Fats
These can be enjoyed but should be mindful of portion size.
• cheese
• butter
• full-fat dairy
Red Zone Fats
These are typically highly processed and best kept minimal.
• deep fried foods
• hydrogenated oils
• ultra-processed packaged foods
Helpful Practices for Everyday Nutrition
Beyond what we eat, how we eat matters too.
Here are some simple practices that make a big difference over time.
Build Meals Around Protein
A helpful target for many people is:
40–50 grams of protein per meal.
If that feels like a lot at first, build toward it gradually and eventually live there.
Over the course of the day, a general guideline is consuming roughly:
your bodyweight (or ideal bodyweight) in grams of protein per day.
This supports muscle, recovery, and long-term health.
Eat Fruits and Vegetables Daily
Aim for 3–5 servings of fruits and vegetables per day.
These provide:
• fiber
• vitamins
• minerals
• antioxidants
They support digestion, immunity, and overall health.
Eat Every 3–4 Hours
Spacing meals throughout the day helps maintain:
• stable energy
• balanced blood sugar
• consistent fuel for your body
For most people this means 3 meals and possibly a healthy balanced snack.
Slow Down When You Eat
One of the most underrated nutrition habits is simply:
chew slowly.
When we slow down, we digest better, we notice fullness sooner, and we tend to make better decisions about portions.
Plan and Prepare
Healthy nutrition becomes much easier when we plan ahead.
Three practices that help enormously:
Eat in balance = every meal you eat having Protein, carb, fruit &/or veggie, some fat.
Meal planning = deciding ahead of time what you’ll eat during the week.
Meal prep = preparing food in advance so good options are always available.
When healthy food is ready and accessible, good decisions become much easier.
The Railroad Perspective
Healthy nutrition doesn’t need to be complicated.
It’s not about perfection.
It’s about consistency over time.
Choosing foods that support your energy, your strength, your recovery, and your long-term health.
When you combine smart training with supportive nutrition, you are creating a healthy sustainable lifestyle that supports you for today, for tomorrow and for the future.
Loving youCoach Shawn
Railroad CrossFit