Nutrition 101 – “the process of providing or obtaining the food necessary for health and growth” Sounds pretty simple, doesn’t it? While the science of nutrition is a complex study, basic nutrition can be learned by anyone. Before I get into the basics of it, I’d like to disclose that I’m not a nutritionist or a registered dietitian, therefore the information I’ll be sharing is very minimal and within my scope of practice. Should you be seeking advice on a more professional level, I highly recommend reaching out to a nutritionist or a registered dietitian. Let’s dive in, shall we?
We need nutrition to survive
We all need nutrition to survive, but making the right choices when it comes to nourishment isn’t always easy. There are a few things to keep in mind when it comes to food consumption. What’s the first word that comes to mind when you think of the nutritional content of food? Probably calories. What is a calorie? It’s literally energy. It’s what gives our bodies fuel to be able to do our daily tasks. Without adequate calories, we feel weak and low on energy. See? Calories are our friends and we should not think of them as bad for us; we literally need them to live. Ah, but not all calories are created equal!
The 411 on macronutrients
Before I get into the macronutrients, let’s set the record straight about calories in vs calories out: In most cases weight loss occurs when there is a caloric deficit (caloric output/energy expenditure is greater than what is being consumed). I say ‘most cases’ because there can be medical reasons why a person can’t lose weight, in which case consulting medical professionals is advised. For the average person, consuming fewer calories, and increasing their caloric output would equal weight loss. One pound has 3,500 calories, so generally, a ~500 caloric deficit a day, for a span of 7 days should equal one pound weight loss.
Quality Matters
Body composition can be modified by the type of calories we consume. Macronutrients play a big role in this. What are macros? They’re nutrients that our bodies require a large amount of, such as proteins, fats, and carbohydrates. If you were to look at a pie chart of macros breakdown, you’ll likely see that it’s recommended that most of the
energy comes from either proteins or carbs (depending on your goal) and the smallest slice of that pie (mmm, pie) comes from fats. That’s because fats have the highest calories coming in at a whopping 9 calories per gram versus proteins and carbs containing 4 calories per gram. All three are essential and play an important role in our health. Proteins help build muscle.
Feel the BERN!
When we exercise, we literally destroy our muscles, and proteins help rebuild those muscles stronger. It’s also essential for energy, keeps your immune system strong, and balances fluids. Carbohydrates give us energy…if you ever tried doing a low-carb diet you know exactly what I’m talking about. Whole grains contain B vitamins, folate, magnesium, and other important nutrients. Carbs intake depends on a person’s activity level; the more active a person is, the more carbs they require. Fats are essential for energy, cell growth, protecting our organs, and keeping our bodies warm. Always aim for monounsaturated and polyunsaturated fats and avoid trans/saturated fats.
Make a plan
If you feel like this is information overload, don’t worry. You don’t have to drive yourself crazy with macro counting just yet. When planning your meals (and yes planning is THE most important step in success), aim for filling your plate with a lean protein first, then add your veggies, then carbs, and lastly fats. Always aim to have at least 3 servings of fruit and veggies
every day, and you should be golden! Oh, and don’t forget to hydrate with lots of water! When your calories come from whole foods (I’m talking about foods that are not processed, not the overpriced supermarket) you will notice significant changes in your body and mind. Give it a try, and if you need extra help and support, you can always reach out to me. I’m here to cheer you on and guide you along.
Questions? Looking for a Wellness Coach? Get in touch with Niki the Wellness Warrior!
Having the right support and guidance is just as important as moving more and eating better. Don’t hesitate to ask for help when needed. Ask friends, family members, or speak to professionals. Just like with your recovery from alcohol and/or drugs accountability is everything.
For questions about this article or for Wellness Coaching/Behavior Change services (including virtually), please contact Niki at Niki.Szenasi@iCloud.com or follow her on Instagram @NikiTheWellnessWarrior
Sober Curator Pro Tip: Check out Niki’s previous healthy lifestyle tips! You got sober because you care about yourself and your body. Taking time for yourself is more important than ever!
- Move More, Eat Better – How to start your weight loss journey and maintain sobriety in the New Year
- Happiness in a Workout – If you’re happy and you know it claps your hands, stay sober, and move your feet
Sober Curator Pro Tip: Looking for a free online workout? We’ve got you covered. Check out this post we did on The Phoenix, a unique approach to recovery that fosters healing through, activities, fitness, and connection.
Gift Ideas for your Sober Sweeties!
We’ve curated 14 great gift ideas for all of the sober sweeties in your life. And guess what? Only one of them includes candy. Check out the full post here for zero-proof ideas for all of the Valentines and Galentines in your life.
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