Nutrition Basics- How much to eat?
Have you ever wondered how much you should be eating? This is a frequently asked question and the purpose of this post is to shed some light on the answer.
Food is energy for your body. Remember the first law of thermodynamics, energy cannot be created nor destroyed, only transferred? Your body transfers energy from your food and uses it to power your internal organs, heal and maintain your body, keep you warm, and so much more. So for the most part it seems simple right? If you take in the same amount of energy you use throughout the day you will maintain your mass. If you take in less energy than you use you will lose mass. If you take in more energy than you use, you will gain mass. It gets a little complicated because you are uniquely you so your needs are also uniquely yours. Things that may impact your energy balance:
How well you can absorb nutrients
What is your resting energy expenditure
Activity Level
Stress & Hormones
Medications
Sex & More
“Women need to have enough body fat for reproductive health, their bodies seem to defend homeostasis more aggressively than men’s bodies, which is why strict diets for women usually fail- and fail spectacularly.” (1)
To help guide you to how much to eat use your hand for each meal.
Protein=Palm
Veggies= Fist
Carbs= Cupped Hand
Fat= Thumb
When considering how frequently to eat choose what works for you. If restricting yourself leads to cravings, consider eating smaller meals and snacks throughout the day. If you are not able to snack at work make sure you are eating 3 full meals. Because your needs are different from your sister, coworkers, partner and kids the number of times per day you eat will be different!
If you have question or would like to get started on a plan just for you apply to work with me today!
What you will receive as a nutrition client:
Assessment of your energy intake and expenditure
Suggestions on how much to eat
Suggestions on when to eat
Meal prep tips, recipes & grocery list
Accountability
Adapted Hierarchy of Nutritional Practice (1)
1-Alappattu, M., Belmares, C., Comas, J., Galbraith, M., Hart, M., Kollias, H., ... Thornton, R. (n.d.). GGS-1 Coaching Certification Textbook. N.p.: Girls Gone Strong.