How accurately do you know your food intake?!
I eat dessert every night.
Like, literally every single night.
For me and my current goals (and for most people, to be honest), it IS possible to integrate a treat or two a day into my food plan and make it fit, if I want one. I know that on a regular basis I eat a good balance of foods and macronutrients, and understand how those treats fit in. And, the best part is that I don’t ever feel guilty about it!
Here’s the thing though: We all have different goals. I’ve had different goals at other points in my life than I do now (ie: competitive athlete, powerlifter, weightlifter, wanting to see all the abs, etc.) that required different food plans. I’m certainly not the leanest I’ve ever been, but that’s also not my focus at this time.
If my goal was to compete in an upcoming bodybuilding competition, maybe that treat wouldn’t make sense to include on a daily basis. But, currently, I eat a sustainable food plan, where I make sure I’m getting enough water, protein, fruits, and veggies (and treats!) that will support my body, my workouts, my health, and maintain my current body weight, because that’s where my current goals are!
Both things can be true: Your food quality/quantity matters! + You can (likely) include treats in moderation!
To this point, I also imagine you may have heard that calories matter for body composition. As in, you need to be in a caloric deficit to lose weight, and a calorie surplus to gain weight. We can also find a caloric level to allow for maintenance.
While this is true, the fact remains that food quality is what matters for overall health. Making sure that we are consuming adequate macronutrient balance (proteins, fats, and carbs), as well as getting micronutrients and fiber through fruits, vegetables, and some grains is critical.
Technically speaking, can you eat in a caloric deficit made up of Snickers and ice cream and still lose weight? Yes. But, I would venture a guess that your overall health markers (and fullness levels, for that matter) would not be as good on this food plan in comparison with one with higher food quality.
The moral of the story here is: Calories matter for overall body composition and body weight, food quality matters for health!
What are some steps you can use to improve your food quality?
Make sure you are drinking plenty of water (aim for 1/2 of your body weight in ounces per day!)
Consume at least 3-5 servings of fruits or vegetables per day (1 serving = about a cup = about a fist-sized portion)
Consume 3-5 protein servings per day (1 serving = 4-8oz = about the size of your palm)
Consider taking a multivitamin
Include treats sometimes, and make sure they’re not a major staple of your food plan ; )
When you’re considering where you fall with all of these ideas, here’s a question I want you to ask yourself:
How honest and accurate are you with yourself about what you’re eating?
Sometimes we THINK we’re eating in a way that speaks towards our goals, but when we really look at our intake accurately, we’re surprised.
Studies have shown that most people underestimate the amount of calories they’re consuming. In reality, for many of us, we’re actually eating more than we realize or have calculated (or want to know about), and then are confused as to why we are not losing weight (or are gaining).
I’m not saying this to worry you necessarily, just to allow you to bring some awareness to the totality of your intake, including some of the more unknown or “sneaky” calories, because sometimes it’s not the chosen treats that are “problematic” at all.
Here are some of the foods that we tend to eat without necessarily measuring or accounting for, or realizing that they do count, which we want to be more mindful of:
Oils used for cooking
Drinks with caloric intake
Butter, ketchup, dressings, or other condiments
Breading or other coating on meats
“I’ll just take a little bite of this”
Extra helpings or larger portions at meals, finishing kids’ plates
I’m certainly not saying to never eat these things, but it is a matter of understanding that they do still count towards your overall intake.
Okay… once again, this is a lot of info! Let me summarize:
*Prioritizing whole, real foods most of the time is where it’s at.
*Including treats occasionally, as they fit with your goals, is totally fine!
*Get accurate with your intake and check in with some of those “undercover” calories if you’re not seeing the results you’d like.
This level of awareness didn’t happen overnight. I’ve struggled with my body... a lot. I spent a longggg time learning and experimenting until I arrived at this point. But I’m thankful I’m at this place of balance now ; )
If you struggle with accuracy, aren’t making the progress you’d like, or need support with figuring out what adjustments to make, please reach out! Email me at sara@nutritionforlifeproject.com!
As always, thank you for reading,
xoxo,
Sara