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Top 5 Nutrition Tips

July 1, 2019

There’s so much nutritional information out there, and there have been so many fad diets over the years: Low-Fat, Low-Carb, The Grapefruit Diet, Keto, Paleo, the list goes on and on. It can be really overwhelming.

Fortunately, there are really only 5 things you need to know in order to look and feel better. Now I'll be the first to admit, there's nothing trendy or sexy about this list. But it's withstood the test of time. And unlike most fat diets, it'll still be true 10 or 20 years from now!

HERE WE GO:

  1. Every meal or snack should contain PROTEIN 
  2. Have COLOR AND VARIETY with each meal (veggies/fruits)
  3. Aim for at least 30 grams of FIBER each day
  4. Make sure that most of the fats in your diet come from EFAs (3-6-9)
  5. Eat mostly WHOLE, UNPROCESSED FOODS

1. PROTEIN

Because animal proteins (meat, fish, poultry, eggs, and dairy) contain amino acids combinations similar to humans, they are easily absorbed by our bodies. Therefore they are considered high-quality proteins. 

On the other hand, plant-based proteins (beans, nuts, legumes, and vegetables) often have limited amounts of some amino acids. It was once believed that you needed to eat a combination of certain plant foods at the same time to make the protein source “complete”. However, we now know that intentional combining of plant foods is not necessary. 

Your body can absorb all of the essential amino acids from plants IF YOU:

  • Consume enough calories to maintain a healthy weight
  • Eat mainly unprocessed or minimally processed vegetables 
  • Limit processed and refined junk food
  • Do not base your diet on fruits alone

2. COLOR and VARIETY

The phrase "eating a rainbow" of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible in order to maximize your intake of a broad range of nutrients.

3. FIBER

There are 2 different types of fiber:

Soluble fiber: 

  • Fruits (citrus fruits, strawberries, apples)
  • Oats/barley
  • Beans
  • Rice
  • Seaweed
  • Seeds

Insoluble fiber: 

  • Plant leaves/stems/skins
  • Carrots
  • Beets
  • Bran
  • Whole grains
  • Beans

4. ESSENTIAL FATTY ACIDS

Most experts agree that you should increase your consumption of omega-3s and decrease your consumption of omega-6s. 

Eat MORE from this list (OMEGA 3s)

  • salmon
  • sardines
  • herring
  • albacore tuna
  • anchovies
  • walnuts

Eat LESS from this list (OMEGA 6s)

  • beef
  • pork
  • corn oil
  • sunflower oil
  • peanut oil
  • sesame oil

5. WHOLE, UNPROCESSED FOODS

Life can be crazy, and there are many great bars made with organic ingredients. Eat them when necessary. But when given the choice between a bar and a piece of salmon, we recommend going with fish!

So, there you have it. Those are the 5 things you need to know in order to be healthy and live life to the fullest!

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We specialize in personal trainingpowerlifting, and Olympic Weightlifting. Our trainers/coaches have experience working with clients of all ages/fitness levels. Whether youʼre a couch potato or a competitive athlete, we care about your unique goals, and our only goal is to help you reach them!

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*As with any fitness program, individual results may vary. Success Stories and Testimonials are REAL GRASSIRON CLIENTS and are meant to be a showcase of the best results the program has produced; they are not intended to represent or guarantee that everyone will achieve the same or similar results. You should consult your physician before starting any fitness program to determine if it is right for your needs.