Eat Balanced Meals and Get Results - Macronutrients 101

Planning your meals is important. The attachment is an idea of how we all would ideally set up our plate. There is a meal planning grid that you can use later to plan out your meals.

You will:

• Learn the definition of vegetables and fruit

• Reorganize how you think about them

• Learn when to buy non-organic produce and when to choose organic

• Learn the ideal amount of servings to get every day

You will:

• Set a realistic goal for yourself based on what you can do 80% or more of the time

In this section, you will:

• Learn what a calorie is

• Learn about Resting Metabolic Rate and calorie needs

• Use the links located in the resource to calculate your Resting Metabolic Rate and calorie needs

You will:

• Describe macronutrients

• Briefly explain what each one is good for

In this lecture you will:

• Learn what protein does in your body

• Learn why protein is so important

• Learn which foods are high in protein

• Learn how much protein you need

• Learn strategies to get enough protein

Here you will:

• Discuss why carbohydrates are the body's preferred source of energy

• Learn how the body uses carbohydrates for energy

• Learn the difference between simple carbs and complex carbs

• Learn which foods are carbohydrate-rich foods

• Discover the right portions size for carbohydrates

• Demonstrate how to limit carbs when necessary

There are lots of different types of fats, so there's a lot to unpack here. After completing this lecture, you will be able to:

• Identify and describe saturated fats, unsaturated fats, medium-chain triglycerides, Omega-3s, Omega-6s, Omega-9s, and trans fats.

• Describe the inflammatory response and how fats play a role in it.

• Know which fats are healthiest and which should be limited or avoided.

In this lecture you will:

• Use thumb-sized portions of healthy fats

• Develop a strategy for getting healthy fats

• Balance your Omega fatty acids

Be sure to see the downloadable resource, too!

You will:

• Review possible macronutrient splits

• Learn what factors to consider when choosing one

• Choose a split that fits your needs

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Learn about the fourth macronutrient that nobody ever talks about!

• Why water is good for you

• Why electrolytes are useful

• How to optimize your hydration

• Strategies to make your habit stick

Want to eat better but also don't get much time to cook? It's Ok. We'll discuss:

• What to order at a fast-food restaurant

• What to do before you eat at a fast-casual restaurant (like Chipotle)

• What to do at a casual restaurant

• What to do at a fine dining restaurant

• Meal prep boxes

• Ready-made meals sent to you

Some people like to track their results. Everyone is different, so we'll talk about ways to track and leave it up to you!

Note:

If you find yourself being obsessive about tracking, it's a good idea to stop and do some reflection as to why that is. Obsessive tracking can be a hallmark of a disordered relationship with food and exercise.

Here, you will choose what order to roll your habits out in. Be sure to write down details and be specific about what a successful habit looks like.

• Choose the order you will start the habits in based on your habits assessment sheet. Start with the easiest habit first, then go from there based on least difficult to most difficult

• Fill in the habit tracker tool and keep it somewhere where you can mark things off daily

Be sure to reach out with questions, join my Facebook community group and follow me on social media for additional support and encouragement!