Start Asking The Right Nutrition Questions BY CHRISTY BARONI
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PHOTO BY ROB KAUFMAN
As a nutrition coach I hear so many questions. Most of them are about exactly what to eat and when, which may seem like a good place to start, but what if you are asking the wrong questions? If you are looking to feel great and have a body that operates optimally let’s start by asking better questions. There are three things every plate, every snack, every meal should have. Let’s take a look at what questions will help you fill your plate with a great balance of macro- and micro-nutrients. Where is your protein? Protein has gotten a lot of attention lately with disagreements about exactly how much protein a person should consume everyday. This varies based on your age, activity level, and intensity of your workouts. However, every person should have protein throughout your day. This macronutrient helps your body to heal and repair, helps you feel full for long periods of time, and is the building block for lean muscle. Some ideas for high protein foods include: • Whole egg • Tofu • Chia seeds • Greek yogurt • Salmon • Black beans Where is your fiber? Fiber is another foundation of a healthy plate. A diet low in fiber can lead to a body that is sluggish, constantly hungry, and with uncomfortable swings in blood sugar. To eliminate bloat and to ensure that your body can get rid of waste efficiently, let’s be sure that each plate has at least 5 grams of fiber. The goal is for women to have 25-30 grams per day and for men to have 35-40 grams per day. Some ideas for high fiber foods include: • Almonds • Avocado • Oatmeal • Pears • Brown rice Are you hydrated? Hydration accounts for feeling alert, mental sharpness, removing bloat, and even can help keep your skin clear and fresh. Your hydration level is determined not just by how much water you drink (½ your bodyweight in ounces everyday!) but also by the foods you eat. Some foods that can help keep you hydrated include: • Cucumber • Tomato • Carrots • Green peppers • Asparagus Let’s put it all together and look at a day in the life of a high protein, high fiber, well hydrated meal plan. 22
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Breakfast: Simple Start 1 cup oatmeal topped with ½ cup strawberries, 1 cup greek yogurt. Lunch: Buddha Bowl Combine 1 cup of cooked quinoa with ½ cup tomatoes diced, ½ cup cooked and drained chickpeas, ½ of one medium avocado chopped, topped with 3 tablespoons of hummus. Dinner: Easy Burritos 1 - Mash 2 cans black beans in a large bowl with 4 tsp chili powder and 1 tsp cumin until almost smooth. Add 1 cup cheddar cheese, 1 cup chopped tomatoes, scallions, jalapeños and cilantro chopped to taste; stir to combine. 2 - Spread about 1/2 cup of the filling on the bottom third of a whole wheat or carb balance tortilla and top with about 1/4 cup brown rice. Roll up snugly, tucking in the ends as you go. If serving immediately, transfer to a microwave-safe plate, wrap in a moist paper towel and microwave on High until steaming hot, 1 to 2 minutes. If freezing, wrap each burrito in foil. Freeze for up to 3 months. (To reheat from frozen: Remove a burrito from the foil and place on a microwave-safe plate. Wrap in a dry paper towel and microwave on High until steaming hot, 1 1/2 to 2 1/2 minutes.) The balance of protein, fiber, and hydration throughout your day will keep your body performing optimally and feeling fantastic. Christy Baroni is a Nutrition Specialist, certified small group fitness trainer, and a certified Personal Trainer. She is a military spouse, a mother of two, and is dedicated to helping people cultivate daily habits to build the body and life of their dreams. For more healthy living ideas or to create your own fitness and nutrition plan contact her today at 843-290-5803 or ChristyBaroni@gmail.com.
