One on One’s team of fitness professionals and registered dietitians have identified the following nutritional behaviors as being key in helping clients get the best possible result from their time spent exercising.  Too often, we have seen clients dedicate themselves to their exercise regimen, but not their nutrition. As a result, they often end up sabotaging their fitness efforts.

Alwyn Cosgrove stated it best in his article entitled “Hierarchy of Fat Loss”.  Rule number one is, “Correct Nutrition.”  Rule number two is “See Rule Number One.”  Supportive nutrition simply can’t be ignored if you have goals of body composition change.

The information provided below is not meant to serve as an individual dietary prescription, but rather as general guidelines. If you are currently practicing these habits on a consistent basis and still not getting the desired results, you may want to consider consulting with a member of One on One’s nutrition team.

One on One’s 6 Key Nutrition Strategies for Optimal Health and Fitness

 Key #1: Eat mindfully and finish at 80% full

  • Create a reminder system to prevent you from eating too fast or overeating.
  • Eat every meal at a minimum of 15 minutes.
  • Take small bites.
  • Limit distractions during mealtime.

Key #2: Include protein dense foods with each meal and snack.

  • Choose lean, protein dense foods such as beans, chicken, pork, turkey, lean beef, fish, Greek yogurt, cottage cheese and milk.
  • This strategy requires planning. Have a preparation system.
  • Evaluate the protien content of your breakfast.  Common breakfast options (i.e. oatmeal, cereal, bagels) are carbohydrate-heavy.  Include protein such as eggs or Greek yogurt.

Key #3: Eat fruits and vegetables with each meal.

  • Consume at least 2-3 servings of fruits and 4-5 servings of vegetables daily.
  • One medium-sized piece or 1 cup cut is considered a serving of fruit.
  • One cup of raw or ½ cup cooked is considered a serving of vegetables
  • Go to the grocery store and buy lots of fruits and veggies!

Key #4: Choose nutrient dense carbohydrate sources before simple sugars.

  • Carbohydrate sources should primarily come from whole grains, fruits and vegetables.
  • Minimize intake of simple sugars and highly processed starches.
  • A post-exercise meal should be between a 2:1 and 4:1 ratio of carbohydrate to protein depending on fitness goals, body size, exercise intensity and exercise duration.

Key #5: Eat healthy fats. 

  • Consume moderate amounts of unsaturated fats through nuts, seeds, avocados, olive oil and seafood.
  • Limit your intake of saturated fats by reducing your intake of cheese, high fat dairy products, butter and high fat meats (i.e. beef, ribs, hot dogs, sausage).
  • Eliminate all trans fats that come from fried foods, bakery items and some processed foods such as chips, cookies and salad dressings.

Key #6: Drink at least half your bodyweight in ounces of water per day. 

  • Create a reminder system to ensure adequate daily water intake is consumed.
  • Other fluids (i.e. juices, teas, sodas, etc.) do not count towards the ½ bodyweight goal. Only water counts.
  • Start drinking water early in the day. Even better – drink as soon as you wake up.