Tip #1 - Prepare

Preparation is key! If you are in a rush and don't have food prepped ahead of time, it is much harder to eat the correct nutrient dense foods within your calorie and macro goals. Try to take one day out of the week and focus on making batch meals - and you can go even further and separate the food into meal prep containers if needed! The saying goes "failing to plan is planning to fail".

Tip #2 - Eat the rainbow

Eating the rainbow means consuming a variety of colorful fruits and vegetables to ensure a diverse intake of phytonutrients (natural plant compounds). These compounds—which give plants their color—offer essential health benefits, including reduced inflammation, lower risk of chronic diseases (cancer, heart disease), and stronger immune function, essentially providing the body with a full spectrum of protective nutrients.

Tip #4 - Balanced plate vs. balanced day

There are studies to support both ways of dieting. You can have a balance of protein, carbs, and fat in every meal and snack that you eat throughout the day, or you can eat a heavier protein meal or a heavier carb meal at different times as long as your total quantities all stay within your macro goals by the end of day. Personally, I like having a balanced plate because I have found that my blood sugar stabilization is better, and I simply feel full longer and more satisfied!

Tip #3 - Pick, kill, grow

"If you can kill it, pick it, or grow it, then eat it" is a nutrition philosophy promoting the consumption of whole, minimally processed foods. It acts as a filter for identifying nutrient-dense food over engineered or artificial alternatives

• Kill It: Sourcing protein from natural, whole animal sources such as fish, poultry, or grass-fed beef.

• Pick It: Gathering fruits, vegetables, nuts, and seeds directly from plants or trees.

• Grow It: Cultivating produce, herbs, beans, and whole grains.

Rule of thumb for food picking & macros:

Goal macros: 40% carbs, 30% protein, 30% fat

Goal calories: dependent on BMI and weight loss goals

CrossFit's foundational prescription is: "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar"

Want help dialing in your calories & macros? Reach out to me asking for even more help!

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