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