Last week we discussed some general points about nutrition and broke down the importance of Quantity. This week we will discuss Quality. As stated in last week’s article very few things with nutrition are finite and there is a lot of nuance based on individual factors. However, here is what I have had the most success with over my years of trial and error.

Let’s first establish a hierarchy of what is most important to “attack” first. With the general population (clients with weight loss goals) I focus on Quality of food, then Quantity and finally timing and frequency of feedings. I do this because I like a more gradual approach with the average Joe. On the flip side, I would take a much more aggressive approach with someone who has had experience training and tracking of their macros (weighing and measuring food), as they would likely make the necessary changes without having to undergo a “buy-in” period. The bottom line, being willing to make changes and accept viewpoints that differ from common internet/Instagram standards is essential to your own “buy-in”. You should be very skeptical of anyone saying they have a standard one size fits all fix for you. These are almost always not in your best interest. Do some research (lots if you have time) and find a professional that has real experience applying some of these principles in the general population.

Generally, this is how I would progress with someone who is very low on the nutrition totem pole, so to speak. The first week, address liquid intake. Cut out the majority of drinks that contain calories (find replacements that are calorie-free, this may include diet soda), work on supplementing in some extra water with a long term goal of somewhere around a gallon a day. Second week, concentrate on breakfast quality. The third week, address lunch quality. And the fourth week work on dinner quality. Once these are improved (not perfect) I will then start to tackle quantity as discussed last week. I will first look at total daily PROTEIN intake, then carbs, then fat. Once those are improved and consistent I will shift to work on meal timing/frequency to best facilitate workout gainzz and/or muscle growth.

In general, I recommend single ingredient foods by macro category as follows:
Lean Protein:
White Fish, Chicken, Turkey, Whey Protein, Egg whites or 90/10 or leaner ground beef.
Protein + Fat:
Coldwater fish, 85/15 ground beef, Full-fat dairy, Whole eggs, Steak.
Carbohydrates:
Rice, Oats, Veggies, Potatoes or Fruit.
Fats:
Coconut Oil, Kerry Gold Butter, Macadamia nuts/oil/butter, Walnuts/oil/butter, Avocado, Olive Oil, Almonds/butter.

I have found this to be a realistic and helpful start to the long journey of changing anyone’s nutritional habits and setting them up for long term success. By simply choosing to eat single ingredient foods you can facilitate weight loss and usually see the improvement of various health markers such as; cholesterol, triglycerides, blood glucose to name a few. Whatever your goal is (weight loss, weight gain, body composition change) commit to it, make gradual realistic changes and you will likely be successful. Remember, it’s ok to mess up and get off-plan; the key is to get right back on plan with your next meal. Only YOU are in control of what you put in your body!