Nutrition Basics: A Simple Guide to Macronutrients, Mindful Eating, and Overcoming Food Guilt
Have you ever felt overwhelmed with so much information about nutrition or trying to keep up with the latest trends?
Here we are going to strip nutrition back to basics. We talk macronutrients, why we need them and helpful tips to practise mindful eating. Plus we’ll uncover tips on how to overcome feelings of guilt and fear associated with food.
MACRONUTRIENT BREAKDOWN
First of all what is a macronutrient? This is an organic compound that is the foundation of all food sources. Every food item has one or more of the four macronutrients listed below which our bodies require for energy production and bodily functions.
NO.1) CARBOHYDRATES
Lets start off with carbs. The macronutrient that has been drummed into our heads to be the devil and leaving people feeling confused. Lets break it down, there are 2 types: Simple carbohydrates such as cakes, biscuits and ice cream (pretty much any baked or sugar items) and then there is complex carbohydrates like our potatoes, wholegrain pasta, rices. The body uses carbs as our main source of energy. We need to consume complex carbohydrates every day in order to function and complete every day tasks. So girls, don't be afraid!
NO.2) FATS
Dietary fats should be consumed in moderation but should not be excluded. This is essential for brain function, balancing out hormones, skin and hair as well as regulating your hunger. A few of my favourite picks I include in my cooking are avocados, nuts, olive oil and eggs!
NO.3) PROTEIN
Fun fact- protein is required for every single biological process in the human body! This means it is essential for our body to do its thanggg. Great sources include meats, fish, nuts, beans, seeds and dairy products. Protein will assist in repairing tissues damaged by exercise and recovery after our LFA classes!
NO.4) ALCOHOL
Not many people are aware that we have 4 macronutrients and alcohol is one of them! The liver treats alcohol as poison and prioritises the breakdown before any other foods consumed. This means with alcohol being the top of the priority list it makes our carbs, fats and protein become stored as fat while our body is working over time to extract the alcohol. To many of us alcoholic drinks are consumed to socialise or enjoyed with a meal however they should be limited to occasions.
MINDFULNESS
Mindful eating is when we are aware of both internal and external cues, accepting feelings and being present in the moment. Bring your focus to the food next time you sit down for a meal. Feeling the textures, flavors & smells.
“Mindful eating celebrates the joy and satisfaction of eating. It’s eating without judging or criticising yourself”
REAL TALK
Almost everyone at one point in there life has felt guilty after indulging or has looked at a meal and feared that they will gain weight.
When people ask “what foods are good and bad to eat?” this is where people begin to label foods as off limits. Restricting yourself is both unsustainable and begins an unhealthy relationship which can lead to over indulging or binging when you are deprived in certain areas. Emotions of fear or guilt should never be associated with food.
How to change your outlook?
It all starts with positive self talk.
Talking to yourself in a positive light and practising self love can be a longer journey for some than others. But when we see the positive aspect of every situation we then begin to stop feeling the negative emotions such as fear, guilt, disappointment associated with food as we learn to accept and enjoy our treats without worries.
Planning your indulgences is giving yourself a chance to get comfortable with them. For example going to a cafe for a coffee and croissant (yum my fav) or planning to have dessert after dinner with friends. When we give ourselves permission, plan and accept the way we feel is when we can enjoy our indulgences and continue on the day with healthier choices without it beating us up!
No foods are off limits girls. All in moderation to enjoy all the yummy flavours!!
Chloe x