When it comes to nutrition, it can feel like there’s an overwhelming amount of information out there. From the latest superfoods to the trendiest diets, it’s easy to get lost in the noise. Macro’s, micro’s, essentials, supplements…it can be quite noisy.
Healthy nutrition is more simple than you think.
In October 2002 the CrossFit Journal published a snippet called “World Class Health In 100 Words” Taking the advice from the CrossFit Journal, here’s a straightforward approach to eating that will support your fitness, longevity, and overall health.
The Core Principle
“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.” CrossFit Journal https://library.crossfit.com/free/pdf/CFJ-trial.pdf
This statement, part of the CrossFit philosophy, provides a clear, no-nonsense guide to basic nutrition.
Let’s break it down:
1. Eat Meat and Vegetables
Protein is crucial for muscle repair and growth, and meat is a primary source. Lean cuts of beef, chicken, fish, and other meats are excellent choices. Vegetables, on the other hand, are packed with vitamins, minerals, and fiber. They support your body’s functions and help maintain a healthy digestive system. Think of vegetables as the foundation of your plate, with a portion of meat adding balance.
2. Nuts and Seeds
These small powerhouses are rich in healthy fats, protein, and essential nutrients. Including a variety of nuts and seeds in your diet can enhance your overall health. They’re also great for snacking and adding texture to your meals. A handful of almonds, walnuts, or sunflower seeds can go a long way in keeping you satiated and energized.
3. Some Fruit
Fruits provide natural sugars, fiber, and essential vitamins. However, it’s important to consume them in moderation due to their sugar content. Berries, apples, and oranges are excellent choices. They offer a sweet treat without the sugar crash that often accompanies processed snacks.
4. Little Starch
Starchy foods like potatoes, rice, and bread can be part of a balanced diet, but they should be eaten in moderation. These foods can quickly add up in calories and lead to unwanted weight gain if consumed in excess. Focus on whole grains and nutrient-dense options when you do include starches.
5. No Sugar
Cutting out added sugars is one of the best steps you can take for your health. Sugary foods and drinks can lead to weight gain, energy crashes, and a host of other health issues. Opt for natural sweeteners like honey or maple syrup if you need a touch of sweetness, but keep even these to a minimum.
6. Balance Your Intake
Finally, it’s all about balance. The amount of food you consume should support your activity levels without leading to excess body fat. Listen to your body’s hunger and fullness cues, and avoid eating out of boredom or stress. This mindful approach to eating can help you maintain a healthy weight and perform your best in the gym.
The Bottom Line
Basic nutrition doesn’t have to be complicated. By focusing on whole, unprocessed foods and following the simple guidelines above, you can fuel your body effectively. This approach not only supports your CrossFit training but also promotes overall health and well-being.
Remember, consistency is key. It’s not about perfection but about making better choices most of the time. Stick with these basic principles, and you’ll likely find that you feel stronger, more energized, and ready to tackle whatever life throws your way.
If this isn’t enough help or if you’re looking for personalized nutrition coaching to help you achieve your fitness and health goals, we’re here to help!
Ask any coach for more information, or text Ric or Andrea to get started today.
Let’s make your nutrition work for you!