Nutrition tips: Number of meals, proteins, fat, and carbs

Nutrition is the foundation of health. “We are what we eat” is not just a phrase. Our body is built from molecules we ingest from food.

If we follow a c*appy diet, we will probably feel like c*ap.

With the same logic, if we eat nourishing, nutrient-dense, fresh food, we will probably feel great and full of energy.

Nutrition as a science exploded last decade, and while we know more than ever before, that doesn’t slow down epidemic of obesity. Why is that?

One of the main reasons is that people tend to complicate things, they don’t believe in simple solutions and/or common sense.

Here are the most basic nutrition tips I can give to you:

#1 – Eat three to four times a day.

  • Allow your body 4 to 5 hours between meals to digest the food you just ate. No, you don’t need to eat every 2 to 3 hours.

#2 – Eat proteins in every meal!

  • Calculate your daily need, divide it with a number of meals and stick close to that number. You need around 0,7 – 1 gram of protein per pound of bodyweight.

#3 – Drink enough fluids, evenly separated through a day.

  • All fluids count! Water, tea, coffee, fluids from vegetables and fruits, etc.

#4 – Eat plenty of vegetables and a moderate amount of fruits.

  • When eating fruits, choose berries, limes, lemons, grapefruit most of the time but don’t eliminate other fruits from your diet.
  • When eating vegetables, green leafy ones are the best choice. Include other as well.

#5 – Eat natural food

  • Most of your food should be fresh, seasonal and in natural shape (no boxes, containers, bags, etc.)

#6 – The healthy nutrition plan is a marathon, not a sprint!

  • It is impossible to live in a social environment and eat clean all the time. Do not try to catch a unicorn (100% clean diet all the time). Eat clean for 80% of the time, and 20% of the time give your self a break and eat pizza, donut, burger or whatever you want.

#7 – Eat fat

  • Fat is essential to our body. We need fat for hormonal production, some vitamins (A, D, E, K) are soluble only in fat, our cell walls are build from fat, our nerve cells, spinal cord, etc.
  • Most of your intake should be from monosaturated fats, then from polyunsaturated fats and in the end form saturated fats.

#8 – Earn your carbs

  • Carbohydrates are a great energy source for your body. The only thing is, their need depends on your activity level. If you live a really active lifestyle, you will need more carbs in your diet. But if the only activity for you is brushing your teeth, then you should eat carbs in smaller amounts.

#9 – Be in charge

  • You should be in charge of your diet and lifestyle, not the other way around! Adapt your diet to your lifestyle, be flexible and don’t overcomplicate things.

#10 – It is not “The Diet”

  • Diet is usually restrictive and connected to some time-oriented goal. On the other hand, eating habits are for entire life. You should develop healthy eating habits and adapt them to your life.


Nutrition tips: There is no “fit for all” diet, what is the best for you?



Your S4H