Nutrition can be one of the most confusing and difficult topics in the world of health and fitness. Anyone that has ever tried to eat healthier and/or change their body composition will probably agree with me. It is also extremely important to get right, for health, body composition and performance. That’s why I’ve put together this article to help you understand the basics of nutrition.
When it comes to nutrition it is important to understand that there is no one-size-fits-all approach. We all have different needs, preferences, goals and lifestyles. What might work for someone else, does not necessarily work for you. But while this is true there are definitely guidelines you should stick to for optimal results. It is important that you find a strategy you enjoy and you can consistently stick to, because consistency is what leads to long term (hopefully forever) results.
Introducing the nutrition pyramid
To help you focus on what really matters and to build better nutritional habits it’s time to introduce the nutrition pyramid (I have to credit Eric Helms for this one, as he is the first one who came up with this pyramid as far as I know). As you can see in the picture there is an order of importance when it comes to nutrition.
- Adherence: It needs to be a diet you can stick to
- Calories: Calories in vs. out will dictate whether you gain, keep or lose weight
- Macronutrients: The proteins, carbs and fats
- Micronutrients: The vitamins and minerals
- Meal timing and frequency: Not as important but can make a slight difference
- Supplements: Generally not the most important thing to worry about, but can also make a slight difference.
The pyramid is a great visual representation of the order of importance for nutrition: From the base and most important (adherence) to the top and least important (supplementation). Focus on building the base of your diet first to make it a success.
The most important part of a good diet is to find a diet you can stick to (adherence). If you can’t stick to a diet it’s doomed to fail. After that it’s calories, or energy balance (how many calories in vs. calories out) Consume less calories than you burn, and you will lose weight. Consume more and you will gain weight. Consume the same and your weight will stay the same. How many calories you need per day depends on factors such as food intake, your muscle mass, the amount of exercise you do, stress and the amount of non exercise activity you do each day. Do these 2 steps of the pyramid right and you can get a long way towards reaching your goals.
Next up in the order of importance is macronutrients (you can find a full macronutrient 101 breakdown article here). In short, macronutrients are the nutrients required by the body in large amounts to provide energy and support various physiological functions.
- Proteins: Arguably the most important macro for body composition. Proteins are essential for tissue repair, muscle growth, and immune function. Good sources include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. Aim for a variety of sources.
- Carbohydrates: Mainly found in grains, fruits, vegetables, and legumes, carbohydrates are the body’s primary energy source. For a healthy diet focus on complex carbohydrates like whole grains and fibre-rich foods for sustained energy levels.
- Fats: Crucial for brain health, hormone production, and absorption of fat-soluble vitamins. Choose healthy fats such as those found in avocados, nuts, seeds, olive oil, and fatty fish like salmon.
Moving on to step 4 in the pyramid: micronutrients. While food quantity will ultimately make you lose or gain weight, food quality is equally important. Your body needs quality nutrients to perform and function optimally. Your micronutrients are your vitamins and minerals and essential compounds to help all the systems of your body work well. Eating a healthy and varied diet will help provide you with most of them. So eat your fruits and veggies and don’t over indulge in the junk food.
While not really a macro or micronutrient, talking about nutrition isn’t complete without talking about hydration. As a rule of thumb, drink around 1 liter of water per 25kg of body weight per day (sometimes more, sometimes less). And what about alcohol? Alcohol doesn’t really have any benefits. One or two drinks every now and then when fitted into your calorie targets probably won’t give you any problems, but a high intake won’t do you any good if you have health, body composition and transformation goals.
Next up on the pyramid is meal timing and frequency. As you can see, meal timing doesn’t score too high on the priority list. Make sure you focus on the basics of your diet first instead of spending too much time on it. You can read more about meal timing here
Last in the order of importance is supplements. Supplements are just what the word says: Supplements. They should be just there to ‘supplement’ an already great diet. If you don’t have a deficiency or condition that requires them, they are not needed for dieting success. First focus on how many calories you are consuming, your macro- and micro nutrients and the food quality. If this is all done, have a look at whether there is anything missing in your diet and at whether you need to add in certain supplements. There are a few that have a proven effect and might be worth adding to your diet: Whey protein, Multivitamins, Fish Oils, Creatine. If you want to know more about why you might want to consider taking these you can read about them here
Ultimately, the key to good nutrition is to find a dietary approach that aligns with individual preferences, health goals, and lifestyle. Use the nutrition pyramid and order of importance as a reference, so you can keep your focus on what really matters.
In my coaching system nutrition is one of the 4 key pillars, together with training, recovery and lifestyle. Read more about online coaching here.
