Nutrition does not need to be complicated. In fact, we will venture to say that keeping your diet simple is one of the quickest and most productive ways to #takebackcontrol of your health and fitness.
Everything you do in fitness and nutrition should be sustainable
Something we tell our clients all the time is in ten years, if you're not going to be doing what we're teaching you now, then why teach you in the first place? Everything you do in fitness and nutrition should be sustainable for the rest of your life, no matter what kind of season you're in.
Eating less than 1,200 calories a day? Not sustainable.
Working out 2 hours a day? Not sustainable for most people.
Obsessively tracking how much food you put in your mouth? Sustainable for a time, but probably not for longevity.
Simple changes, made one at a time, over a period of weeks or months is what sustainability is. Changing your habits so that over time, you no longer have to think about how to make healthier choices. It's just engrained in you.
Here is our template for making simple changes to your diet. We recommend picking one meal, and making it look like this plate. Once that becomes second nature, change another meal. Repeat this process until all of your meals throughout the day look like this.
By keeping your vegetables the same, you're missing out on micronutrients
We recommend making half of your plate full of vegetables. We're talking leafy green vegetables, and adding as much color as you can. The more vegetables, the better. We see so many people stick with the same vegetables all the time, and the problem is that different vegetables have different micronutrients. So by keeping your vegetables the same, you're missing out on the micronutrients in other vegetables. Basically, keep the vegetable selection rotating.
One quarter of your plate should be protein. We recommend using mostly lean cuts of meat (chicken breast, lean fish, turkey, etc.). And when you want to eat fattier cuts of meat, just skip the serving of fat on the side.
One quarter of your plate should be carbs. Ideally, the carbs you choose should be full of fiber, with no added sugar. Think fruit, brown rice, potatoes and sweet potatoes, grains, etc. Remember, if it came from the ground, or had eyes, you can eat it.