Quantity and Quality

Quantity and Quality

You might have heard someone say, “You can’t out-train/exercise a bad diet.” Unfortunately, they’re right. As a result, we want to dig deeper into the truth of this message and share practical ideas to make meaningful strides towards your wellness goals.

Fun fact. Your body depends on the quantity AND quality of the calories you provide your body. Differing from exercise, not eating is just not an option for your body. In fact, you can workout very routinely, but if your nutrition habits aren’t the best and aren’t consistent, you probably won’t see the results you are aiming for. So, here are a few considerations to keep in mind as you try to fuel your body well.

  • Quantity AND quality. Turns out, fueling your body well doesn’t mean only hitting your estimated calories needs goal. If you want to satisfy your hunger and provide your body with optimal nutrition both quantity and quality matter.
    • It might seem obvious, but it’s worth overstating that the nutrition profiles of 500 calories of candy vs. 500 calories of fruit look drastically different. In addition to the vitamins and minerals offered by each being different, another key difference will be in your satiety and cravings after eating each food type.
    • Processed sugar has the superpower of activating hunger hormones and making you crave more sugar. It’s a real thing.
    • Fiber (in fruits/veggies/whole grains) can help us feel full and benefit our body’s cholesterol levels.
  • Goals dictate macros. If you know about macronutrients: carbohydrates, fat, and protein, you know we need all three of them. BUT it is important to note that the quantities you need of each of them will differ based on your health and fitness goals.
  • Not all foods in each macro category are created equal. Remember our candy vs. fruit example above. I’m restating this one because both candy and fruit are carbohydrates, but they look and work differently in our bodies. Can you guess which carbohydrate source provides more nutrition and benefits to our body and blood sugar?!
  • What is a good diet? Well, that depends on your current health and future goals. In general, most of us would benefit greatly from drinking water and consistently aiming for protein, carbohydrate, and veggies at the majority of our meals and snacks. The less processed food choices the better and remember, no one’s perfect. Planning meals and snacks can save you a lot of time and money all the while increasing the likelihood of supporting your body with the nutrition it needs.
  • The snacks and meals add up. Since we have to eat every day, the choices we make daily turn into the choices we make weekly and monthly and yearly and so on. But, no pressure, right?! Let’s keep it simple and drink plenty of water, eat fruits and veggies, and aim for less processed carbs and protein sources.

You’ve got this!

WEEKLY RECIPES

by Victoria Emmitt RD

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