Last week, we talked about how to fix common nutritional deficiencies; because if you don’t address those first, you simply won’t feel your best. This week, we’re diving into Part 2: Improving the Quality of the Foods You Eat by focusing on lean protein, fiber-rich carbs, healthy fats, and plenty of veggies.
Why is this step important? It helps you build a solid nutritional foundation to support your physical goals, whether you want to lose weight, gain muscle, or simply feel better. Just like in exercise programming, where movement progressions prepare you for bigger lifts like the back squat or deadlift, improving your nutrition quality ensures your body is ready for long-term, sustainable results.
Here’s what you need to know about each of these core food groups:
1. Lean Protein
Lean protein is the nutrient that we find most people have trouble adopting and it is essential for:
Helping you recover from workouts.
Supporting muscle maintenance or growth.
Keeping you full and satisfied for longer.
What To Look For:
Complete proteins: These contain all the essential amino acids (e.g., chicken, turkey, fish, eggs, and lean cuts of beef).
Low in fat: Aim for proteins with less than 9 grams of fat per serving. For example, 3 oz of boneless, skinless chicken breast contains about 4g of fat.
Minimal additives: Prioritize proteins as close to their natural source as possible. Eat less of highly processed options like bacon, sausage, chicken nuggets, fish sticks, and overly flavored protein bars or powders.
How much? Aim for 5–7 palm sized servings of lean protein per day to support your goals.
2. Veggies
Vegetables are the cornerstone of a nutrient-dense diet. They provide most of the vitamins, minerals, and antioxidants your body needs to function optimally. They also:
Support immunity
Improve digestion
Boost satiety
Reduce disease risk
What to Look For?
When it comes to veggies, variety is key, so aim for a wide spectrum of colors and types to get the full range of nutrients. Go for the rainbow:
Green veggies: spinach, kale, broccoli..
Orange and yellow veggies: carrots, sweet potatoes, bell peppers..
Red veggies: tomatoes, red bell peppers, beets…
Purple and blue veggies: eggplant, purple cabbage…
White and brown veggies: mushrooms, cauliflower, onions..
How much? Aim for 4-6 fist size servings daily to make sure that your getting enough vitamins, minerals and antioxidants.
3. Fiber-Rich Carbs
While carbs are plentiful in today society because they can be quick, easy, and very tasty; many lack sufficient fiber, which is vital for:
Controlling cholesterol levels.
Stabilizing blood sugar.
Supporting digestive health.
Keeping you full longer.
What to look for?
Fiber-rich carbs are, again, closer to their natural state. In general, they will have more fiber than sugar.
Examples include:
Whole grains: Brown rice, barley, oatmeal.
Tubers: Potatoes, sweet potatoes.
Legumes: Beans, lentils.
Fruits: All kinds, in a variety of colors.
How much? Aim for 6–8 cupped handful servings daily (or more if you’re very active), and shoot for 38g of fiber/day (men) or 25g/day (women) from both veggies and fiber rich carbs.
4. Healthy Fats
Healthy fats are essential for:
Building healthy cells.
Producing hormones.
Absorbing fat-soluble vitamins (A, D, E, K).
Providing long-lasting energy.
What To Look For?Healthy fats come from relatively unprocessed whole food sources, such as:
Saturated fats: Animal fats, coconut oil.
Monounsaturated fats: Olive oil, avocados, nuts.
Polyunsaturated fats (omega-3 and omega-6): Fatty fish, flaxseeds, walnuts, sunflower seeds.
How much? Aim for 6–8 thumb-sized servings per day and balance your intake across the three main types of fat.
How to Implement This Step
Making these changes doesn’t happen overnight. Start small and build consistently and confidently:
Focus on one nutrient at a time. For example, work on getting enough lean protein for 2 weeks before moving on to veggies.
Track your consistency. Aim to hit your target 12 out of 14 days (about 90%) before progressing to the next nutrient.
Build skills for success. For example, if you’re working on protein, learn how to batch-cook and store it for easy access.
This process takes time, so don’t rush. The goal isn’t to perfect everything in 8 weeks—it’s to create sustainable habits that last.
In Conclusion
If your diet feels “broken,” start by fixing nutritional deficiencies (Part 1). Once you feel better, focus on the quality of the foods you’re eating (Part 2) to build a strong foundation that supports your goals.
Take it one step at a time, and over time, you’ll develop habits that make healthy eating sustainable and effective for your lifestyle. Next week we will dive into eating right for your goals???
You've got this!
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