How can we make healthy eating habits easier to adhere to? What if we thought of bettering our diet as a good thing? People usually view diet modification as a task of avoiding the foods they are drawn to, taking things away! What if, instead of labeling a bunch of foods as bad, we focused on what foods are good? This would make the root of our dietary mission statement a positive, and everything works better when it grows from a positive environment. So, instead of thinking that you are going to cut out sweets, bad fats, starchy carbs, and alcohol, you focus on making sure the foods you consume are from the nutritional necessities. Our nutritional necessities are, in the big picture, protein, fiber, good fats and water. That’s only four things to remember.
1. Protein is found in fish, chicken, pork, beef, eggs and dairy. There are plant based forms of protein as well, but if it comes from an animal it is definitely protein. Protein is necessary for bodily repair. It is the building blocks of our bodies.
Protein requirement formula;
First divide weight in pounds by 2.2 for your weight in Kilograms
Body weight in Kg
X .8 for inactive individuals
X 1.3 for active individuals
X 2 for athletes in intense training
2. Fiber is an important nutrient for health. You can get fiber from fruits, vegetables, beans, oatmeal and whole grains. Fiber foods are necessary for digestive function, blood sugar/insulin regulation and energy.
When looking at a food’s nutritional label you will find fiber listed under carbohydrates.
3. Good fats come from olives, avocados and nuts. Good fats are necessary for healthy skin, brain, heart, hormones and joint function.
Good fat requirements;
Fat should be approximately 30% of your overall caloric intake.
To factor your basic caloric needs or basil metabolic rate, BMR
Harris-Benedict formula (bmr based on total body weight)
Men: BMR=66 + (6.23 X wt in lbs) + (12.7 X ht in inches) – (6.8 X age in years)
Women: BMR=655 + (4.35 X wt in lbs) + (4.7 X ht in inches) – (4.7 X age in years)
Then multiply by your active multiplier;
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. Active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extra active = BMR X 1.9 (hard daily exercise/ sports & physical job or 2X/day training, i.e. marathon, contest ect.)
Now that you have your basic caloric needs, multiple that by .3 and that is how many calories you should get from fats.
4. Water is the most necessary nutrient of all. Water is involved in almost all our bodily functions.
Men: Thirteen 8oz glasses of fluids/day = 3 liters
Women: Nine 8oz glasses of fluids/day = 2.2 liters
Water requirements increase with higher temperatures and/or intense physical exertion.
I know that was a lot of information, but now you are armed with your numbers. You know your estimated caloric needs, how much protein, fiber, good fats and water you need. So, let’s focus on getting these necessary nutrients into your diet. You are important and what you use to build yourself is important. This mindset will empower you to make good choices. Now, because you have a set amount of calories you can take in per day you will need to make sure you get your necessary nutrients in first.
Be positive, be proactive and be successful!!
If you need help building your positive eating and exercise habits we are here for you. Contact us for a free consultation.
If you find this information helpful, please forward it to a family member or friend.
For questions and/or help with exercise suggestions and form please contact me at
La Jolla’s Finest Training
565 Pearl Street
La Jolla, CA 92037