If I could sum up my approach to healthy eating, it would be to eat the right foods in the right amounts at the right time. I want to explain this and, more importantly, share practices to help you do this.
When I begin working with a client, when it comes to what to eat, we focus on addition rather than subtraction. I don’t ask clients to stop eating anything. Instead, I encourage them to start eating certain foods. What naturally happens, over time, is that by adding certain foods that are conducive to their goals, they’ll naturally subtract other foods that are less conducive. These foods are:
Before I continue, understand that when I refer to “right,” I’m really saying “better.” Thinking a food (or amount, or time) is “right” (or “wrong”) leads to all-or-nothing thinking, which leads to “on” or “off” a diet.
Protein Power: Building Blocks for a Stronger You
One of the first habits I instruct clients on regarding food is eating lean protein with every meal.
First, why is protein important? Protein is essential for:
So, what is a lean protein? Examples include:
Regarding the right amount of protein, I recommend the same amount for everyone—one gram per pound of body weight. Yes, I know that sounds like a lot of protein. But by doing this, you’re giving your body what it needs and helping prevent you from eating foods you crave. Remember subtraction by addition?
Although calories count, I discourage calorie counting (when has this ever served anyone long-term?). Rather than counting calories, I encourage using your hand as a guide. Visually, your palm is the equivalent of a portion size of protein—20 to 30 grams. Aim for one to two palms per meal (depending on your size and number of meals).
The right time to eat protein is at every meal. There are physiological reasons to do this, but practically speaking, it’s because of the amount that’s recommended and because of how satiating (i.e., satisfying and filling) it is; good luck trying to eat it at one sitting (no, this isn’t a “challenge”).
Eat the Rainbow: Nature’s Palette for Peak Health
The next habit I coach is to eat five servings of colorful fruits and vegetables. Why colorful fruits and vegetables? Because I said so. And because they provide:
As I mentioned earlier, when I first introduce this habit to a client, I encourage eating five servings of colorful fruits and vegetables, with the ultimate goal of upping one’s veggie intake to 6-8 servings daily. A serving is the size of your fist.
Unlike protein, you don’t need to eat colorful fruits and veggies at every meal, but I strongly recommend it.
Notice I didn’t list fruits and vegetables. The typical North American grocery store has between 20 and 50 varieties each. I recommend choosing a variety of colors for the reasons I mentioned above.
Carb Smart: Fueling Up with Complex Choices
After addressing fruits and vegetables, I have them make better carb choices. Contrary to many popular diets and your chronically dieting co-worker, carbs shouldn’t be eliminated but improved. [Complex] carbs:
Unquestionably, North Americans eat too many carbohydrates, most of which are simple sugars and highly processed starches. I certainly encourage eliminating these. But a low-carb diet is not the long-term solution—a lower, more complex carb diet is. So, in addition to fruit, here are several of the right carbs:
For the right amount, start with 1-2 cupped hands of carbs per meal. The more active you are or are becoming (and I hope it’s one of the two), the more you may need.
These can be eaten at each meal. (You may have been expecting something a little more “sexy” when timing your carbs, but with the rare exception, it’s always the right time to eat the right carbs. Otherwise, you’ll end up eating the wrong carbs at the wrong time, i.e., a run of Oreos® at 10:00 p.m.).
Fat Facts: Harnessing Healthy Fats for Fitness
The last right food is healthy fats. Fat: what is it good for?
Sources of healthy fat are:
There is no right time to eat fat, but to keep it simple, eat 1-2 thumb-sized servings at each meal.
I’ve alluded to eating 1-2 hand portions of each right food at each meal. You may be wondering, “How many meals should I eat?” Ultimately, it’s all personal preference, but I recommend no less than three, but I prefer four. My recommendation of 1-2 hand portions is based on this. If you choose to eat fewer meals, eat more at each meal. If you decide to eat more meals, eat less at each meal.
Unless you’ve been taking notes while reading this, you may wonder what a day of eating looks like. Following are two examples of a day of eating the right foods in the right amounts at the right time. This first example is for an average American female. The second is for an average American male. These serve as starting points, with adjustments made along the way. I’ll discuss these later.
Sample Day for a 170-pound Female
Meal 1: Breakfast
Meal 2: Lunch
Meal 3: Afternoon Meal
Meal 4: Dinner
Sample Day for a 200-pound Male
Meal 1: Breakfast
Meal 2: Lunch
Meal 3: Afternoon Meal
Meal 4: Dinner
If you begin doing this consistently, at some point, you may want to adjust based on your goals. To lose weight, remove one or two cupped hands of carbs or one or two thumbs of fat (for 2-3 carbs and fat). Assuming you are maintaining your weight, this will place you in a slight deficit, which is needed for weight loss.
To gain weight or better support your performance, add one or two cupped hands of carbs or one or two thumbs of fat (for a total of 2-3 carbs and fat). Assuming you are maintaining your weight, this will place you in a slight surplus, which is needed for weight/muscle gain and when you’re more active.
One caveat: these recommendations assume you are active. Dieting without exercise and expecting to sustain your weight loss is futile. I could write another thousand words on why this is (and I do and will), but if you’ve done it before, it’s why you’re doing it again.
Perhaps I should’ve written this in the beginning. Still, following these guidelines will naturally improve your food selection and portion control without counting every macro or calorie.
Please note that, like anything, there are exceptions to these “rules.” However, don’t “wonder or worry” about these now. If you’ve asked yourself, “What should I eat?” and you’ve taken the time to read this, then this is an excellent springboard for improving your eating habits, which will improve what you really want to improve: how you look, feel, and move.
Key Points to Jumpstart Your Journey to Healthier Eating:
Embrace Addition, Not Subtraction: Start by adding beneficial foods to your diet. This natural shift helps you gradually phase out less healthy options without feeling deprived.
Lean on Lean Protein: Including a palm-sized portion of protein at every meal supports muscle repair, boosts metabolism, and keeps you satiated, making it easier to manage your appetite and maintain your weight.
Color Your Plate: Aim for a variety of colorful fruits and vegetables each day. These are not only visually appealing but packed with essential nutrients and fibers that promote digestion, reduce disease risk, and help control hunger.
Choose Complex Carbohydrates: Incorporate complex carbs like whole grains and starchy vegetables into your meals. These provide sustained energy and help stabilize your blood sugar levels, supporting overall long-term health and weight management.
Get Friendly with Fats: Healthy fats are crucial for nutrient absorption, hormone production, and overall cell health. Include a thumb-sized portion of healthy oils, nuts, or seeds at each meal to support heart health and enhance satiety.
Listen to Your Body: Use your hand as a natural portion guide to tailor your food intake according to your body’s needs. This method is simple, personalized, and adaptable, making it easier to maintain your ideal weight.
Take Action Now: You don’t have to wait until New Year’s Day, your birthday, or Monday to start. You can begin eating the right foods in the right amounts at the right time at your very next meal. Start small by introducing one new habit at a time, and adjust based on how you feel and your specific health goals. Be consistent. Be patient. But be strong, and do the work!
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