Nutrition Plan For Dummies (you're not a dummy edition!)

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By: Coach Vince

Below are 5 categories of food: Protein, Carbs, Fruit, Veggies, Fat. 

Pick one item from each category to complete a meal. This would ensure a well-balanced diet of Macro and Micronutrients.

Most people would benefit from having a balanced Macronutrient menu. The 3 macronutrients are ProteinCarbs(fruits and veggies would be included in this list), and Fat. Every person would benefit from having adequate Micronutrients (aka vitamins and minerals). The most micronutrient dense foods are typically fruits and vegetables. The key here is variety with your fruits and veggies.

Simple way to think about your nutrients. 

Want to be strong…Protein

Want to have energy…Carbs

Want healthy hormones…Fats

Want to live long…vitamins and minerals

Because each of the nutrients play such a critical role in how you look, feel, and perform it’s important to include them all…daily!!!

The quantity of each category and the frequency of meals will be based on your goals 

I didn’t list every food known to man so feel free to add on.

Having every meal, you ever eat, might be hard to include each of the categories. That’s ok, start where you can.

You don’t have to weigh and measure your food but if you’re trying to lose weight, it might be helpful.

Most of these foods won’t taste like ice cream, it’s mostly because none of them are ice cream. Some of the foods on this list you’re not eating because they taste good but rather the benefits you get from their nutrients. Aka Ice cream isn’t very nutrient dense ;)

I kept this simple because simple usually means easy and if it’s easy, we’re more likely to do it.

Of course, if you need help coming up with your nutrition plan please don’t hesitate to reach out to a coach! 

1. Protein:

Bacon

Beef

Bison

Chicken breast

Chicken thighs

Egg whites

Whole eggs

Duck

Lamb

Pork

Turkey

Fish

Scallops

Shrimp

 

4. Fat:

Almonds

Almond butter

Avocado

Avocado oil

Brazil nuts

Cashews

Coconut

Coconut butter

Hazelnuts

Macadamia nuts

Olives

Pecans

Pine nut

Pistachio

Pumpkin

Sesame 

Sunflower

walnuts

 

2. Carbs:

Acorn squash

Beans

Black bean pasta

Beets

Brown rice

White rice

Butternut squash

Chickpeas

Oats

Lentils

Parsnips

Plantains

Potatoes

Pumpkin

Quinoa

Spaghetti squash

Rutabaga

Turnips

High quality bread (dave’s killer bread thin sliced 21 whole grain and seeds, Ezekiel 4:9, The baker 9- grain)

 

5. Fruit:

Apples

Apricots

Bananas

Blackberries

Blue berries

Cherries

Figs

Grapefruit

Grapes

Kiwi

Lemon

Lime

Mango

Melon

Nectarines

Oranges

Papaya

Peaches

Pears

Pineapple

Plum

Pomegranate

Raspberries

strawberries

 

3. Veggies:

Artichoke

Arugula

Asparagus

Bell peppers

Bok choy

Broccoli

Broccolini

Brussel sprouts

Cabbage

Carrots

Cauliflower

celery

3. Veggies cont.

Cucumber

Green beans

Kale

Leeks

Lettuce

Mushroom

Radish

Rhubarb

Romaine

Snow peas

Sprouts

Swiss chard

Tomato

turnip

 

Coaches CornerSammie Terbrack