Nutritional Wellness

The Foundations

Energy Adequacy: Eating enough energy (calories) takes priority.

Meal Timing: Eat every three to five hours.

Macronutrients: Include all three macronutrients (protein, fat, carbs).

Micronutrients: Aim for three to five servings of fruits and vegetables per day.

Supplements: Are supplemental. Consult your physician or dietitian.

Keep in mind…

  • Eating a wide variety of foods ensures adequate nutrient intake.

  • All foods fit in a healthy diet; satisfaction and flexibility is encouraged!

  • Just because some is good, doesn't mean more is better.


Honoring Your Hunger

The Hunger and Fullness Scale is a great tool to start to notice your hunger level before and after eating. 

Download and print the activity below for practice!

Mindful Movement: When it comes to exercise…

  • Eat ~2 hours before a workout or training session.

  • Consume easy-to-digest foods prior to a workout or training session (trial and error encouraged!)

  • Have a meal or snack that contains all three macronutrients after a workout or training session.


Nutrition Labels: The Good and The Bad

Nutrition labels can be tricky to navigate, especially if they are only being used as a way to restrict certain foods. Instead, take a look at this nutrition label that provides a section-by-section breakdown of what each component does for your body! Spending time and effort looking at nutrition labels can take away from the joy of preparing and eating a meal. The next time you go to read a nutrition label, be sure to remember this helpful guide and know that all foods fit!

Resources From: The Nutrition and Body Image Coaching Course - Jessi Haggerty Nutrition & Movement Therapy, The Center for Discovery

Annemarie Sampson

Credentials/Certifications:

TrueSports Mental Wellness and the Modern Coach

Yoga Teaching Certification — YogaRenew

Health and Wellness Coaching Certification — American Sports and Fitness Association

The Science of Nutrition and Movement Certification — The Nutrition and Body Image Coaching Course

Digital Wellness Certificate — Digital Wellness Institute

Certified Youth Mental Health First Aid — National Council for Mental Wellbeing

Certified Coach — Human Kinetics; The Science of Sport

First Aid Certified — Human Kinetics; The Science of Sport

Certified Personal Trainer and Certified Yoga Instructor — IDEA (International Dance and Exercise Association)

Bachelor’s Degree — RHI, Purdue University

https://sustainablelifelive.com/
Previous
Previous

LIFESTYLE and Menopause- My Perspective

Next
Next

Experiencing and Processing Change