For those of you who work directly with me, you’ve gone through our five rules of nutrition and how to follow them. But, I want to give a slightly different perspective on this. I want you all to look at nutrition strictly from the point of view of the six nutrients while giving you an example of a meal menu that optimizes these nutrients with easy to make choices at home.
The 6 nutrient categories are divided as such along with their main functions:
- Protein: development and support of body tissues
- Fat: Long term and stored energy
- Carbohydrates: Short to medium term energy
- Vitamins: Organic molecules supporting multiple body functions
- Minerals: Inorganic molecules supporting multiple body funtions
Sample meal program totaling 4-6 meals/day
Snacks (pick 2-3/day and drink a glass of water)
- Apple w/ mixed nuts or almonds
- Banana w/ peanut butter
- Carrots w/ string cheese
- Yogurt (organic from grass fed cows and plain…..NO ADDED SUGAR OR FLAVORS) w/ berries
- Micro-nutrient shake
- w/ (greens) spinach, kale, etc plus (fruit) banana, berries, etc plus (some protein/fat) protein powder or peanut butter
- Oatmeal w/ almond butter
- Tuna on a romaine lettuce leaf for wraps w/ carrots
Meals (pick 2-3/day and drink a glass of water)
- Egg/Veggie scramble
- Veggies and stuff
- peppers, mushrooms, tomatoes, spinach, etc
- spinach, kale, mixed greens
- beans, turkey, chicken, fish, cheese
- raisins, tomotoes, avocado, etc
- Vinaigrette or vinegar and oil
- Meat and Veggies
- Fish, chicken, turkey, beef, lamb
- mixed, broccoli, cauliflower, brussel sprouts
- Root veggie or grain (optional and more seldom)
- pototoes, rice, quinoa, very small amount of pasta
- Eggs w/ a piece of fruit
- Quick prep, especially if you hard boil and peal the eggs beforehand
- Sandwich (seldom)
- Bread of choice (light on this…get a small sandwich)
- light on the condiments
Hope this is some good, quick info that helps you stick to a plan that is easy to execute, folks. To track your calories and nutrients, use myfitnesspal. Report on my page on the ‘client portal’.
Don’t forget to have a beer and a burger or slice of pizza on the weekend (These are the sanity nutrients!).
**This really is under the salad category (Hawaiian) with rice optional. But my girlfriend makes it AWESOME. I thought I’d include it as a separate option as it uses fish as a base more than green leafy veggies.
Thanks for reading!
Jason Root, CSCS