20 Jan Nutrition Budget
For the rest of this month, we will highlight one way to be intentional about your daily nutrition habits. We all know about budgets for our financial health, so following that lead, we would like to challenge you to trial a personalized nutrition budget.
What is a nutrition budget? The human body has a fuel tank that runs off of the food we eat and the beverages we drink. The size of that tank varies person to person based on height, weight, age, gender, and physical activity. You can use an estimated caloric needs calculator like this one for calories and this one for macronutrients to figure out the size of yours. Fun, interesting, but sometimes cumbersome stuff.
But, another way to look at your nutrition budget is to break out food into categories – fruit, veggies, protein, carbs, and fat then figure out a balance of food choices and portions to consume the fuel your body needs. We have a guide to share here. And to take it one step further and help you come up with the food choices and portions for your own nutrition budget, we will share three real life food logs with you. This week, we are featuring a day in the food life of Coach Sarah.
Breakfast: 1/2 c plain Greek yogurt with 1 tsp honey and 1 c fresh fruit, slice sourdough bread with 1 T almond butter
Lunch: 2 eggs, large tossed salad with balsamic dressing, 1/2 c quinoa, 1/2 avocado
Dinner: steak stir fry with 1 c veggies with 1/2 c rice noodles, plain Greek yogurt with 1 tsp honey and 1/2 c pomegranate seeds
Snacks: apple, RX bar
Beverages: water, tea, and coffee throughout the day
Your next step is to view the linked Nutrition Budget guide and brainstorm a game plan that makes sense for you to trial. Familiarize yourself with the categories that your usual foods fall into and then carry on with your day living within your nutrition budget to fuel your body well.
By Victoria Emmitt RD