12.1 What is good nutrition?
Good nutrition is a comprehensive and evidence-based approach to eating that supports overall health, body composition, and performance goals. According to Dr. John Berardi, good nutrition is characterized by several fundamental principles, including maintaining energy balance, promoting nutrient density, being honest and outcome-based, and supporting sustainability for both individuals and the planet (Berardi, 2013).
Good nutrition involves consuming various nutrient-dense foods, managing calorie intake, and adapting dietary choices based on individual needs and goals. It is important to note that what constitutes good nutrition may vary from person to person, depending on age, activity level, and specific health conditions.
Here is a concise overview of what constitutes good nutrition:
1. Good nutrition maintains energy balance
Energy balance is the equilibrium between energy intake (calories consumed) and energy expenditure (calories burned). This balance determines weight loss, gain, or stability and is governed by the laws of thermodynamics. Energy balance also influences cellular processes, affecting metabolism, hormonal balance, and mood (Manore, 2009).
Extreme positive or negative energy balance can have detrimental effects on health. Severe negative energy balance can lead to metabolic decline, impaired cognitive function, reduced hormone production, and compromised physical performance (Manore, 2009). Conversely, a positive energy balance from overeating or lack of exercise can result in weight gain, increased risk of certain diseases, and an overall decline in health (Aune, 2017).
Good nutrition programs aim to manage energy balance, ensuring a healthy loss of fat or gain of lean mass without drastic fluctuations.
2. Good nutrition promoter nutrient density
Nutrient density refers to the ratio of nutrients to calories in food. Foods with high nutrient density provide ample nutrients per calorie, while calorie density measures the calories per weight of food. Foods high in fiber and water typically have lower calorie density, whereas those high in fat or low in water are calorie-dense (Rolls, 2009).
A diet rich in nutrient-dense, low-calorie-dense foods offers several benefits, including easier calorie control, prolonged satiety, difficulty overeating, and increased essential nutrient intake (Drewnowski, 2005). For those aiming for weight or muscle gain, a diet with high-nutrient-dense and high-calorie-dense foods is recommended to boost both nutrient and calorie intake (Slater et al., 2019).
3. Good nutrition supports health, body composition, and performance goals
Nutrient density refers to the ratio of nutrients to calories in food. Foods with high nutrient density provide ample nutrients per calorie, while calorie density measures the calories per weight of food. Foods high in fiber and water typically have lower calorie density, whereas those high in fat or low in water are calorie-dense (Rolls, 2009).
A diet rich in nutrient-dense, low-calorie-dense foods offers several benefits, including easier calorie control, prolonged satiety, difficulty overeating, and increased essential nutrient intake (Drewnowski, 2005). For those aiming for weight or muscle gain, a diet with high-nutrient-dense and high-calorie-dense foods is recommended to boost both nutrient and calorie intake (Slater et al., 2019).
4. Good nutrition is honest and outcome-based
Good nutrition not only supports health, body composition, and performance goals but also requires honesty and a focus on outcomes. Many people claim to have a healthy diet yet struggle with being overweight, fatigued, or having lifestyle-related diseases. As a personal trainer, it is essential to help clients improve their plan and execution, ensuring they remain honest and outcome-driven in their approach.
Research has shown that people often misjudge their food intake (Baxter et al., 2006). They consume more grains, fats, oils, sweets and fewer fruits, vegetables, and proteins than they think. Accurate measurement and recording of dietary intake are crucial for an honest assessment. As a personal trainer, providing clients with the right tools to track their nutrition accurately is vital.
Outcome-based nutrition focuses on results. Therefore, clients should evaluate their nutrition plan’s effectiveness by observing its outcomes. Theories and assumptions matter less than tangible results.
5. Good nutrition is sustainable for both us and the planet
Our food choices significantly impact sustainability. The consumption and overconsumption of food and water resources affect the planet. The diet that sustains us should also be sustainable for the environment. Aligning our nutritional choices with the planet’s well-being promotes overall sustainability.
12.1.1 Reasons for unhealthy diet
Good nutrition is crucial for leading a healthy lifestyle, but several factors can limit a person’s ability to maintain a nutritious diet. Factors that can limit a person from adhering to good nutrition are:
Socioeconomic factors: Financial constraints, limited access to healthy food options, and a lack of knowledge about nutrition can prevent individuals from making healthier choices. Living in a “food desert,” where access to fresh produce and whole foods is limited, can also be a significant barrier (Larson et al., 2009).
Cultural factors: Cultural preferences and traditions can sometimes influence food choices that may not align with a healthy diet. People may prioritize traditional dishes over nutritionally balanced meals, making it challenging to maintain a healthy lifestyle.
Time constraints: Busy lifestyles can lead to poor nutritional choices, such as fast food or processed meals, due to limited meal preparation or grocery shopping time. A lack of time for planning and preparing healthy meals can hinder the adoption of a nutritious diet.
Emotional factors: Emotional eating, stress, and mental health issues can contribute to poor nutritional choices. People may use food as a coping mechanism, leading to overeating or consuming unhealthy foods (Drewnowski et al., 2010).
Food environment: The availability and marketing of unhealthy food options in schools, workplaces, and public spaces can make it challenging to choose healthier options. The widespread availability of high-calorie, low-nutrient foods can contribute to poor nutrition (Mozaffarian et al., 2018).
Social influences: Peer pressure and social norms can impact a person’s food choices. Being surrounded by friends or family members who do not prioritize healthy eating can make it difficult for an individual to maintain a nutritious diet.
In addition to the reasons mentioned earlier, Berardi (2013) also mentioned some other factors that could prevent a person from leading a healthy lifestyle from a nutritional point of view which include:
Genetics: One’s genetic makeup can impose certain limitations. However, most people can still improve their health, lose fat, and/or gain muscle by implementing the right advice and realizing their genetic potential for health and fitness.
Activity: A person’s physical activity patterns can be a limiting factor if they lead a sedentary lifestyle. Regular, intense exercise and an active lifestyle are essential for improving health, losing fat, and gaining muscle.
Physiology: Certain physiological imbalances, such as thyroid hormone imbalance, gastrointestinal dysfunction, and sex hormone imbalances, can impede progress. However, these issues should not be used as an excuse to avoid starting an exercise and nutrition program.
Mindset: A person’s mental attitude plays a significant role in translating knowledge into action and maintaining consistent exercise and nutrition practices. A positive outlook on oneself and one’s goals is essential for achieving desired results (Mann et al., 2007).
Addressing these factors is crucial to supporting a healthy lifestyle from a nutritional standpoint. Improving access to healthy food options, increasing nutrition education, and promoting supportive environments can help individuals overcome these barriers and lead healthier lives.
12.1.2 Trainer's scope of practice
The question is, how can personal trainers help their clients nutrition-wise within their scope of practice? Personal trainers often need clarification about what they can and cannot discuss with clients regarding nutrition. As a qualified trainer, you possess fundamental human anatomy and physiology knowledge and are committed to helping clients improve their health, body composition, and performance (Berardi, 2013).
Your experience tells you that nutrition and training go hand-in-hand and that results come only when both are improved. Thus, you should discuss both areas with your clients. In most areas, it is within the scope of practice for personal trainers who possess fundamental nutrition knowledge to address their client's questions and concerns.
However, offering specific advice in the form of medical nutrition therapy (i.e., prescribing nutrition for various health conditions and illnesses) is different. In certain states, it is legal to practice medical nutrition therapy with appropriate dietitian credentials and a license from the state. In these states, it is legal to make nutritional suggestions for healthy, active individuals and to share nutrition education with the public or well-known entities. However, it is illegal to prescribe nutrition for medical conditions unless you are a licensed dietitian (Mann et al., 2007).
In most situations, providing general guidance on topics such as calorie management, food selection, meal timing, supplement recommendations, and healthy lifestyle choices is considered acceptable for personal trainers. However, it is crucial to understand that numerous nutritional concerns necessitate medical nutrition therapy, which falls outside the scope of a trainer’s practice and may be against the regulations in many states. This includes offering nutrition advice for health issues like diabetes, heart disease, liver dysfunction, kidney stones, and others and providing guidance for eating disorders such as anorexia and bulimia.
It is essential for every personal trainer to recognize when to refer clients to suitable health professionals and establish a connection with a reputable local nutrition expert (like a dietitian with sports nutrition certification) for a cross-referral network when needed.
Several factors will influence the topics you address with clients when discussing nutrition. These factors include the specific regulations and guidelines of your state or province, the probability that your client will collaborate with you and a nutrition specialist, and the current health status of your client. By considering these aspects, you can tailor your nutritional advice and guidance to best suit your client’s needs and remain within your scope of practice as a personal trainer. We will delve deeper into these considerations and their implications in later sections of this chapter, ensuring you understand how to navigate these situations effectively.