If you are interested in improving your nutrition, you can go online and find an absolute minefield of information. Foods you should be eating, superfoods, toxic foods, foods that improve gut health, good and bad calories. This sort of information can be incredibly confusing and unhelpful. This often can cause what I like to term paralysis by analysis. Because we have so much data and are overwhelmed, we don’t take action for fear of wasting our time or not achieving the “perfect” diet.
Stop trying to achieve this perfection. It’s a conversation I’ve had with coaches before. Be honest when talking about their own diets. We don’t all just eat organic, grass-fed beef, and organic vegetables grown in our own gardens. We do what we can on that day to hit our macros and give us enough calories to fuel our activity.
My goals for each day are the following:
- Eat enough protein – 2g per kg of bodyweight. Which for me is 190g (I round up to 200g!)
- Avoid unhealthy processed foods. (Not all processed foods are unhealthy! Whey protein for example.) Yes, we want whole foods when possible, but if you have a job, other time-sucking responsibilities, it’s not always easy to hit macros without some supplementation. Give yourself a break and just do what you can.
- Eat some fruit and vegetables!
That’s my philosophy. Some days I do much better than just this, most days I meet this criteria, and occasionally I have a crap day of eating. But I forgive myself for not being perfect!
The only caveat I add is to always have an awareness of what your diet has been like if you’re tracking results. That means being honest and realistic. If you aren’t hitting your goals, ask yourself if your nutrition could be part of the problem.
Finding Your Balance
Everyone’s needs are different. Some people thrive on a strict, regimented plan. Others need more flexibility. Experiment and see what works best for you. Remember, the best diet is one that you can stick to long-term.
Small Changes, Big Impact
Don’t try to overhaul your entire diet overnight. Start with small, sustainable changes. Maybe that’s adding a serving of vegetables to your lunch or swapping out sugary drinks for water. These small steps add up over time.
Prioritize Protein
Protein is essential for building and repairing muscle tissue. Aim to include a source of protein with every meal and snack. Good options include meat, poultry, fish, eggs, dairy, beans, and lentils.
Embracing Flexibility
Flexibility is key to maintaining a healthy diet that you can sustain. Don’t be afraid to deviate from your plan occasionally. If you’re out with friends or celebrating a special occasion, enjoy yourself! Just try to get back on track the next day.
Tracking and Adjusting
While perfection isn’t necessary, it’s still important to track your progress if you have specific fitness or health goals. This means honestly logging your food intake and monitoring your results. If you’re not seeing the changes you want, it might be time to adjust your nutrition.
Hydration Matters
While we’re focusing on food, don’t forget about water! Staying properly hydrated is crucial for optimal health and performance. Aim to drink at least 8 glasses of water per day.
Conclusion:
Remember, good nutrition is a journey, not a race. Focus on making consistent, sustainable choices and you’ll see results over time. Don’t beat yourself up for the occasional slip-up. Forgive yourself and move on.
At CrossFit Chiltern, we’re all about empowering you to achieve your best. We believe in a balanced approach to fitness and nutrition. If you need support or guidance on your health journey, our expert coaches are here to help.
Remember, you’re not alone in this. We’re all in this together, striving for healthier, happier lives.