The Food Trinity

Photo by IM

One major fact about fitness and health that got drilled in at the  SCW Mania fitness conference this past year; diet determines 70-80% of our physique. What does this mean? Well, it means that you can exercise till the cows come home, but if you’re not paying attention to what you’re putting into your body as well, you’re not going to get the results you want. So let’s go over some basics.

There are three macronutrients our bodies need to sustain essential activities: carbohydrates (the fuel), protein (the building blocks) and fat (the glue). Take away one and your body has to work in negative ways to function properly. Let’s start with the first thing we can do to bring balance to our eating:

 30-20-10. You want to have Carbs, Protein, and (good) Fat at every meal. Leave one out and you’re bound to feel hungry quickly. But get the right amount with approximately 30 grams carbs, 20 grams protein, and 10+ grams fat, and you’ll be feeling satisfied and energized by your food.

Need some examples of how this works?

1 cup of oat bran, 1/2 cup berries, and a tablespoon of any nut or seed butter.

Plain Greek yogurt (full or 2% fat), 1/2 cup Kashi Go Lean Crunch, 1/2 cup fruit, 2 tbsp chopped nuts

Open faced sandwich of 1 piece whole grain bread, 1 sliced hardboiled egg  (eat the yolk for omega 3’s), 1/4 sliced avocado

A serving of fish (about the size of a deck of cards), a cup of veggies, drizzled olive oil and sliced almonds

1 serving Soba noodles, 1 serving of cubed tofu, 1/2 veggies, 1 serving sesame ginger dressing, and sliced almonds

Once you start integrating all three macronutrients into your meals and snacks you’ll be amazed at how you will feel fuller for longer amounts of time even though you are eating smaller quantities. So when you’re putting together a balanced meal, think (carbs), (protein), (fat).

For further reading:

Nutrition Action Health Letter

Fuel + Fitness


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