7 tips to optimize your nutrition

7 tips to optimize your nutrition
March 12, 2019 Marco Cipolat

Managing your nutrition does not need to be hard

Every person is different, and how you “fit your macros” should be an assessment based on many aspects that I am not going to go into too much detail now. These are 7 tips, or general guidelines, you can apply to optimizing your nutrition.

1. Stay hydrated.

Are you sure you are drinking enough water during the day?First sign to know if your taking care of hydration is to see if your urine is clear. A good guideline is to have a big glass of water when you wake up in the morning, 1-2 glasses of water to every meal and refill all that you lose during workouts or physical activity.

2. Eat less processed food.

Have you ever taken time to read a label on the food you are buying? If it has a list of things that you have no clue about, it is probably not the best choice, actually the fewer ingredients the better.

3. Eat enough veggies and greens.

They are filled with antioxidants, vitamins and minerals, fiber and have a low caloric content and gives a good feeling of satiety. Have a 1-2 fist size portions with your main meals.

4. Eat enough protein, but do not over do it.

Protein – The “building stones” and is important for building or maintaining muscle mass. Most foods contain some protein, but MAIN protein sources are typically foods that can walk, fly or swim. So, fish, meat and poultry or raw materials coming from there. Other foods that can typically be used as a protein source are beans and lentils. Excessive protein intake is not needed.

5. Have quality dietary fat in your diet

Fat is the most caloric dense macronutrient and have 9 calories per gram compared to carbohydrates and protein that have 4 calories per gram. That does NOT mean you should avoid fat! Our body needs fat for optimal hormonal function.  The general recommendations for dietary fat suggestion can range between 20–50% of your total caloric intake. choose good quality fat such as avocado, nuts, olive oil, organic butter and fat from grass fed meat.

6. Add good quality salt in your food

Lower intake of refined salts (usually a high amount found in processed food) and add non-refined salts to your non-processed food. Gray rock salt or pink Himalayan salt are good options.

7. Add low insulin, glycemic index carbohydrates to meals.

Just how much carbohydrates you should have depends on your goals and your current status. But a leaner individual would typical handle carbs better and would need more of them.

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