Ditching the Cookie Cutter
How to develop a nutrition plan that works for you
Despite the development of tools like the USDA’s food
pyramid — and, most recently, MyPlate.gov — the fact is
that there’s no one-size-fits-all plan when it comes
to nutrition.
Although “eat more fruits and vegetables” is always solid
advice, how do you translate that into your shopping and
meal preparation? And what role do macronutrients like
protein, fats, and carbohydrates play? Understanding how
to strike the proper balance can be tricky, especially since
your goals and needs may be different from those of your
significant other, kids, or friends.
Here are some tips to keep in mind when considering your
own nutrition plan, and developing one that’s right for you.
“Although ‘eat more fruits and
vegetables’ is always solid advice,
how do you translate that into your
shopping and meal preparation?
And what role do macronutrients like
protein, fats, and carbohydrates play?”
1. TAKE AN I N DI V I DUA L I Z E D A P PR OA CH
A strong initial step when addressing your nutrition should
be your current health and weight goals, activity level, food
allergies and intolerances, family health history, and any
medical needs.
For example, a 22-year-old college swimmer is likely to
have a dramatically different meal plan than a 60-year-old
executive with hypertension and diabetes. Yet, they may
have similar health goals when it comes to energy levels,
sleep performance, and better cognitive function.
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Taking time to write down your goals can help you begin to
see the factors that go into what you should be eating —
and what you shouldn’t. Also helpful is to track your food for
at least a few days, and fortunately, this doesn’t have to be
time consuming. You can just take a photo of each meal, or
use an app that makes the process simple [for more ideas,
see our blog post, Food Tracking Made Easier].
Most of all, these strategies will give you clarity about what
type of goals are most important to you, and what your
current eating habits look like.
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2. U N D E RS TAND MA CR ONUT R I E NT S
Although a great deal of attention gets put on micronutrients
like vitamins and minerals, it’s even more vital to build
your knowledge of macronutrients: protein, fats, and
carbohydrates.
These three provide all the nutrients you require for energy,
growth, metabolism function, and numerous other physical
functions.
Here’s what they offer:
•
Carbohydrates: the body’s main source of fuel, and
crucial for the central nervous system, kidneys, brain,
and muscles. They also affect digestive health.
•
Protein: important for tissue repair, hormonal
function, preserving lean muscle mass, and overall
immune function. Protein also provides energy when
carbohydrates are low.
•
Fat: provides more satiation during eating to prevent
hunger later, and is another source of energy for the
body. Also needed for absorbing certain vitamins.
With macronutrients, the individualized approach also
applies. Some athletes, for example, may require
certain protein amounts within a specific timeframe
during the day. Even then, two athletes doing the same
sport may have different protein needs, based on
factors like body weight and baseline nutrition.
3. TH I N K MAR ATH ON I N STE AD OF SP R INT
There are definitely plenty of food trends in the marketplace,
from gluten-free everything to raw food diets to superfood
smoothies. While these might result in some fun new
dishes, fads like these can easily cause confusion about
what you should be eating. Are whole grains bad for you
now? Should you be incorporating chia seeds and hemp
milk into every meal?
When questions like that begin cropping up, it’s helpful
to take a step back and understand that healthy eating
is a long-term approach that will change over time as
your goals, body, and activity levels shift. Perhaps you’re
recovering from surgery and need more protein to maximize
how nutrients are delivered throughout the body.
25%
PROTEIN
FATS
20%
20%
35%
55%
45%
CARBOHYDRATES
EVERY O N E IS DIFFEREN T
A diet may work for one person, but not the
other. There are many factors that play into
the effectiveness of a diet, from actitivity level
to genetics. A person with diabetes is going to
eat different from someone training for
a marathon.
60 year old diabetic
22 year old endurance athlete
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Or you may want to increase your performance in a
particular sport to break through a personal-record plateau,
and that requires changing your carbohydrate timing.
Being able to accommodate those requirements and
transitions, and remaining open to tweaking (or even
overhauling) your nutrient mix, is important for staying on
track — no matter how that track might change.
4. W O RK W I T H A N E XP E RT
A registered dietitian can help you be more mindful about
what you’re eating, without taking the joy out of food. Far
from being the “food police,” these dietitians are focused
on holistic approaches that make nutrition accessible,
enriching, and often life changing.
Registered dietitians develop a nutrition plan based on the
types of principles noted above — activity levels, goals,
macronutrient intake, and current eating patterns. They
are particularly adept at prevention, recovery, and overall
optimization, which all depend on what you need now and
into the future.
As your nutritional needs and goals shift, working with an
expert or on your own is crucial to staying nourished and
healthy.
Did you know you can contact Viverant without a
doctor referral to schedule an appointment regarding
nutrition and other services that may help you?
ABO U T V I V E R A N T
Viverant is a living, breathing community of expert physical therapists and top health
professionals, all dedicated to helping you realize true recovery and your full physical
potential. Stay in touch with us to keep up with what’s new and what’s next.
©2016 Viverant. All rights reserved.
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