You’ve ditched diets forever…yay! Now let’s talk about how to nourish your body
Hi Musers, I’m going to start today’s post with a trigger warning. There will never be any discussion of diets, intentional weight loss strategies or calories here at CMooMuses. Ever. I think it is important to discuss how to look after and properly nourish your body though. It makes such a massive difference to your health and how you feel. So for the next few articles I’ll be talking protein, fat, carbs, fibre, vitamins and hydration. If you think this would be triggering for you due to an eating disorder, orthorexia in particular, or just cos it all seems too close to dieting for you to handle feel free to skip these posts. I look forward to seeing you back here soon 🙂
Why Should We Talk About Nutrition?
Simple – because it’s really important! While I will never be a supporter of seeing food merely as fuel the fact is it is a vital part of keeping your body strong and healthy. There is an awful lot of diet bs out there dressed up as nutrition advice. I want to help you sweep all of that aside and get to the facts you need to know. Being properly informed is actually a great weapon against diet culture!
Macros
Macros are another term bandied about by diet and bodybuilding enthusiasts. There’s even a diet/way of eating called if it fits your macros. So let’s start with what macros are. It’s short for macronutrients and they are the main food groups that should make up each meal – carbohydrates, protein and fat. Ask anyone in the diet or fitness sphere and they’ll have an opinion of what percentage of your meals each day should be made up of each one. If you’re not looking to lose weight or get ripped though do the percentages matter? Not as much as you might think but to nourish your body and keep your hunger and energy levels stable it’s worth having a basic knowledge.
The Basic Split
I’ve decided to take the data for my series of posts from the British Nutrition Foundation as I’m in the UK. There are other sources you can use too such as the FDA in America. A word of warning though…stay away from advice on any site looking to sell you something!
The advice on the BNF’s website is that our diet (as in what we eat not a diet!) should compose of 50% carbs, up to a max of 35% fat although 25% is better and 25% protein.
Carbohydrates
Carbs have been demonised in the media and diet industries over recent years. If you’ve listened to them you might think that 50% seems shockingly high. It isn’t though because carbs are what are bodies are designed to use as fuel. Yes fans of the keto diet will tell you you can train it to burn fat as fuel instead. There is some truth to this but it requires a very restrictive diet and constant monitoring. All to force your body to work in a way it was never intended to. Why not just trust it? If it wants carbs then have them.
That said, not all carbs are equal. No I am not saying there are “good” or “bad” carbs or that refined sugar is evil 🙄 There’s no getting away from the fact that heavily processed carbs will affect you in a different way than whole grains will. White breads, white rice, pasta and cakes will create more of a spike in your blood sugar which can lead to a burst of energy followed by an energy slump. By all means eat them if you like them, I certainly do! Just be aware of the effect it’s likely to have on you.
Wholegrain and brown rice and pasta as well as sprouted grain breads will break down more slowly and release energy more gradually. They’ve also generally got more fibre which is another bonus. You’ll probably feel a lot less sluggish if you choose these options. Again though everyone is an individual. If you don’t like brown bread or rice then don’t eat them! You shouldn’t have to be miserable while eating. Eating to nourish your body should not be a chore.
A word on gluten
Unless you’re coeliac or gluten intolerant there is NO benefit whatsoever to going gluten free. None. This is another weird fad and I genuinely don’t get it. I think it’s all part of the carbs are evil drama. In terms of taking in carbs that you need to nourish your body gluten is no worse than any of the others.
Protein
Protein is a very important part of your diet. Your body needs it to repair damage to muscles caused by working out, lifting anything heavy, or even running for the bus. Most meat eaters get enough protein in their diets but vegetarians, and particularly vegans, might struggle unless they plan their meals carefully.
Protein is also a key component in the satiety you experience following your meal. Satiety is just a fancy way of how satisfied you feel. How long it keeps you full for. Luckily there are plenty of protein quick wins out there. Here are a few of my favourites:
- A hard-boiled egg as a snack
- A couple of tablespoons of peanut butter with apple slices
- A handful of pre-cooked chicken chunks to a salad
- Add a tin of beans or chickpeas to a soup or stew
- Add lentils to your spaghetti bolognese
- Greek yoghurt with your berries for breakfast
Fat
This is another one that has been demonised. Yes there are fats that aren’t great for you, such as trans fats, but unsaturated fats are necessary and actually lower your cholesterol levels. There is also no proven link between eating fat in general and fat building up in your arteries. Saturated fats and trans fats may have an impact but this has not been proven. Fats are essential because they:
- Protects your vital organs
- Helps you stay warm
- Provides some energy
- Transports fat-soluble vitamins around the body
- Omega 3 has been linked to improved brain function in later life
Unsaturated fats such as olive oil, avocado, nuts, seeds and oily fish like salmon are vital to a healthy, balanced diet. Again here are some ideas:
- Add a sprinkle of seeds and nuts to your morning cereal or oatmeal
- Slice avocado onto your salad.
- Cook a salmon fillet in a little olive oil for dinner
- Add a spoonful of coconut oil to your coffee
Stay Tuned!
That’s all for now musers but please pop back in a few days for the next part in the nourish your body series. We’ll be taking a look at salt and fibre and what effects they have. If you have any thoughts or questions please pop them in the comments 👇 Til then, take care.
Love CMoo
