Welcome back to another blog where we cover the wide topic of nutrition. The reason why I keep coming back to different topics related to nutrition is because the nutrition space is filled with false and misleading information. My goal is to simplify the message and give you honest information. I never want to tell you what you should be doing. What I want to do is give you the information and knowledge so you can make your own decisions based on that. The more you can make decisions for yourself the better off you will be. Nobody knows your lifestyle and your body better than you do. Why is that important? Because so many people want you to eat the way they do and eat whatever they’re eating, but what if that doesn’t suit you? Your body and lifestyle are not the same as theirs, so make decisions based on your body.

That is where this blog comes in. I want to provide you with 5 nutrition rules that you can use. Most importantly, you can tailor all of these rules to fit your own lifestyle. I am confident that 99% of the people will be able to benefit from these rules, but they will have to be altered depending on your lifestyle and body.

Whole foods over macronutrients

Have you ever heard of the phrase: ”If it fits your macros”? It basically states that as long as you’re getting in the right amount of protein, carbohydrates and fat, it doesn’t matter what you eat. This would mean that we could eat ice cream to fill in our carbohydrates, since sugar is a carbohydrate. We all know that is not the path to optimal health.

We need to prioritize the quality of our food and then look at the macronutrient breakdown of everything. You will be a lot healthier (in my eyes) if you get in whole foods but eat either too much or too little rather than eating crappy sugary and processed foods and getting the right number in.

1 Fistful of protein for every meal

I know what you’re thinking. You think just because you’re not working out multiple times a week that protein intake doesn’t matter for you. It could not be further from the truth. Protein doesn’t just help build muscle mass, but it also helps us maintain muscle health and keeps us satisfied for longer amongst other benefits. Which in turn will keep you from binge-eating.

The average male and female body would take in about 80-100 grams of protein. If you work out more often this number obviously increases. In order to help you there simply add just one fistful of protein per meal.

3 liters of water per day

This rule is very general but it helps you not have to think about it too much. How many of you deal with fatigue, cramping or sudden craving throughout the day? What if water could solve those problems?

Rather than having to think about your water intake, simply buy a 1-liter water bottle and make sure to fill it up at least twice a day, that’s all you have to do. It will help you to keep those cravings and cramps at bay.

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