Ditch the Diet, Embrace Healthy Habits

If you are one of the many people seeking to improve their health and fitness in 2022, you probably know that nutrition and exercise go hand-in-hand for achieving your goals.

The internet is full of information (and misinformation!) about the best foods and workouts to try, while the diet industry is more than ready to sell you the latest supplement or cleanse. But how do you know what’s right, and more importantly what’s right for you?

The truth is there is no “magic bullet” when it comes to improving your health and athletic performance. So instead of setting overly ambitious, and ultimately unrealistic, resolutions this year, or jumping on the latest fad diet, commit to building healthy, sustainable habits. Below I share 3 nutrition changes you can start making today to optimize, and sustain, you health and performance in 2022.

Prioritize Protein Throughout the Day

Many athletes and active people think of protein primarily for its role in post-workout recovery, and that is certainly true. But in addition to building and repairing muscle, protein is key for blood sugar regulation, appetite control, immune health, weight management and more. Individual needs vary, but most people engaging in a regular fitness program should aim for 1.2 to 2 grams of protein per kg of body weight per day, or roughly 81 to 135 grams daily for someone who weighs 150 pounds (68 kg).

But even more important than hitting your daily protein target is how you distribute your protein intake throughout the day. A common pattern is to skimp at breakfast and lunch, and load up on dinner – think toast in the morning, a salad mid-day and a giant steak in the evening. To best utilize protein, however, you need to consume it at regular intervals. The easiest way to do that is to include a good source in all your meals and snacks, and make sure you’re eating every 3 to 4 hours. For those who are number oriented, aim for 20 to 30 grams at meals, and 10 to 15 grams at snacks. While powders and shakes offer convenience, with a little planning, most people can easily hit their protein targets through food. Protein is found in both animal and plant sources such as eggs, fish, seafood, poultry, meat, dairy, tofu, beans, lentils, nuts and seeds. A sample high-protein day of eating might include: an egg or tofu scramble for breakfast, a tuna or turkey wrap for lunch, a stir fry with chicken or shrimp for dinner, and nuts, Greek yogurt or a cheese stick as snacks between meals.

Create a Colorful Plate

Perhaps the number one most impactful change athletes and fitness enthusiasts of all levels can make to their diets is to eat more fresh fruits and vegetables. When it comes to produce, the more variety of colors the better since each color represents a different nutrient with unique benefits. Fruits and vegetables are naturally rich antioxidants, which active people need in higher amounts than the general population to offset oxidative damage caused by exercise. To make this recommendation more tangible, focus on building a colorful plate by including at least two different colors of produce at each of your main meals, and eating fruits or vegetables for snacks. For example, blueberries and strawberries in your morning oatmeal or smoothie; tomatoes and spinach in your wrap at lunch; sweet potatoes and cauliflower with salmon for dinner; baby carrots with hummus as a mid-day snack; and cantaloupe or kiwi with cottage cheese to refuel post-workout.

Ditch the Diet

Short-term diets mean short-term results. For lasting improvements in your health and fitness, ditch the diet mentality and enjoy all foods in moderation. Yes, nutrition has the power to positively impact health and performance. But stressing out about eating the “perfect” diet is likely to do more harm than good - and is not necessary for benefits. Food is not just fuel for our bodies, it’s also a source of pleasure and an integral part of our social, cultural and family lives. What’s more, being overly restrictive with your diet can backfire, leading to over-eating, yo-yo dieting and an unhealthy or even disordered relationship with food. As long as the majority of your choices are nutrient-rich, health-promoting foods, including your favorite treats in moderation is fully dietitian approved! All foods can and should fit into a healthy, enjoyable and ultimately sustainable eating pattern.

The Takeaway

This year, instead of setting overly ambitious, and ultimately unrealistic, resolutions or jumping on the latest fad diet, commit to building healthy, sustainable habits. The 3 key changes outlined above are a great place to start. But there is no “one size fits all” approach to nutrition. For more individualized support, check out my services page to learn more about how working one-on-one with a registered dietitian can help you optimize your health and athletic performance!