Nutrition 101 – Part 2
Diet and proper nutrition are an extremely important pillar in the lifestyle of anyone, from an elite athlete to weekend warrior to sedentary individual. Nutrition can have a major impact on both mental and physical performance in all realms. With the appearance of an endless list of new diets options (Keto, Intermittent Fasting, FODMAP, Paleo, etc), how do we strip away the fluff to uncover the most basic, generalized level of healthy eating? To build off the previous post, Nutrition 101 (https://edgeschool.com/education/nutrition-101/), I believe the following three points can help to further simplify healthy nutrition concepts:
Include a healthy Carbohydrate, Fat and Protein Source. When trying to lose weight or trim body fat, a lot of people will have a strong dislike for Carbohydrates or Fats. When you are choosing the wrong one, this is valid. For the most part though, your body needs some Carbohydrates and Fats (primarily mono- & polyunsaturated) for fuel and maintenance of essential bodily functions (Perez-Jiminez, F. Ruano, J., Perez-Martinez, P., Lopez-Segura, F. & Lopez-Miranda, J., 2007).
Variety is the Key. With the ease of calorie counting through apps such as MyFitnessPal, knowing what and how much to eat is becoming increasingly emphasized and complicated. To simplify this process, focus on having a colourful plate. A greater variety of foods will provide you with more essential nutrients than the same quantity of a singular food (i.e. strawberries, apple & blueberries vs. three apples). If you have multiple colours on your plate of healthy foods, you are more often than not, going to hit your Macro- and Micronutrient needs (Haff & Triplett, 2016).
Listen to your Body. Everyone has experienced binge eating and the sensation of a ‘food coma.’ There is a time and a place for that (i.e. annual home cooked meals as a university student). During every-day meals, generally your body knows how much it needs, so listen to it. Make sure to eat slow and be present (not always eating while focused on your phone, tv, etc.) so that you know when your body is satiated (McKeown, P., 2015). A common reason for individuals to incorporate intermittent fasting into their daily regime is to better understand the sense of hunger. Many people believe they are hungry simply because of their normal routine but they don’t actually need to eat at that time.
In conclusion, an overarching theme that can be carried through almost all nutrition and lifestyle concepts is, everything in moderation (even good food eaten in excess can have negative health effects). Eating healthy to lose weight doesn’t mean cutting out every treat forever, it simply means indulging less frequently. Try to simplify the process for yourself. The easier the concept is to grasp, the easier it will be to stick to. For more nutrition tips, refer to the previous post in the DPC Blog titled “Nutrition 101” (see link above) through the Edge School.
1. Haff, G.G. & Triplett, T.N. (2016). Basic Nutrition Factors in Health. Essentials of Strength Training & Conditioning (4th ed.). Champaign, IL: Human Kinetics.
2. McKeown, P. (2015). The Oxygen Advantage. New York: HarperCollins.
3. Perez-Jiminez, F. Ruano, J., Perez-Martinez, P., Lopez-Segura, F. & Lopez-Miranda, J. (2007). The Influence of Olive Oil on Human Health: Not a Question of Fat Alone. Molecular Nutrition and Food Research, 51, p. 1199-1208.
Trevor Bartoli (CSCS; CSEP-CEP & High Performance Specialist) is a Human Kinetics (B.Sc) graduate of St. Francis Xavier University and University of Calgary (Master of Kinesiology) where he competed as a varsity rower for the X-men and Dino’s. While at the U of C he completed a practicum placement in Strength and Conditioning with the Calgary Flames and spent time helping with Dino’s Rowing and the Calgary Rowing Club strength programs. Trevor currently works as a S&C Coach at the Duckett Performance Center, with Orka Performance and coaches at the Calgary Rowing Club. Trevor grew up playing predominately hockey and soccer in his hometown of Peterborough, Ontario.