12.4 Basics in Nutrition Coaching
As a personal trainer, providing comprehensive nutrition coaching is crucial in helping clients reach their health and fitness goals. This chapter will discuss various nutrition education systems that guide individuals toward healthier food choices. These systems aim to teach people to improve their nutrition intake without counting calories, macronutrient grams, etc. Of course, this is an absurd expectation for your clients. Rather than discuss each system exhaustively, this chapter presents the methods we believe to be most effective for improving your client’s health, body composition, and performance. We will explore the merits and drawbacks of each system and provide recommendations for incorporating these approaches into your personal training practice.
Nutrition education systems we will briefly discuss are:
- The United States Department of Agriculture (USDA) Food Pyramid and MyPlate
- Weight Watchers “points” system
- The American Dietetic Association’s dietary “exchange” system
- Food-based dietary guidelines in the European Union
These systems aim to improve nutrition intake without counting calories or macronutrient grams. Each has its advantages and disadvantages, but instead of exhaustively discussing each plan, this chapter will focus on the most effective methods for enhancing your clients’ health, body composition, and performance. We will delve into the strengths and weaknesses of each system and offer suggestions for incorporating these approaches into your personal training practice.
USDA Food Pyramid and MyPlate
The USDA Food Pyramid, introduced in 1992, is a widely recognized nutrition education resource. Its recommendations have evolved in response to new research, with the most recent version, MyPlate, introduced in 2011. MyPlate emphasizes the following food groups:
Fruits (2-4 servings/day)
Vegetables (3-5 servings/day)
Grains (6-11 servings/day)
Meat, beans, and nuts (2-3 servings/day)
Dairy (2-3 servings/day)
Fats, oils, and sweets (use sparingly)
MyPlate is more intuitive and user-friendly than the food pyramid. Still, some criticisms remain, such as the heavy emphasis on dairy and the potential for a diet that’s too carbohydrate-dense for some individuals.
Weight Watchers “points” system
Weight Watchers is a popular weight loss program with a “points” system to help individuals make healthier food choices. Foods are assigned point values based on their nutritional content, and users have a daily points allowance to spend on food. This system encourages portion control and balanced eating. However, it may not be suitable for highly active individuals or those with specific dietary requirements.
American Dietetic Association’s dietary “exchange” system
The dietary “exchange” system, developed by the American Dietetic Association, categorizes foods into groups based on their macronutrient composition. This system allows individuals to swap foods within the same group, making it easy to tailor meals to personal preferences and dietary needs. It can benefit individuals with diabetes who need to manage their carbohydrate intake. However, the system does not address nutrient timing or exercise nutrition recommendations.
Food-based dietary guidelines in the European Union
The European Union has developed food-based dietary guidelines to promote healthy eating habits among its citizens. These guidelines vary among member countries but generally emphasize the importance of consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. They also stress the importance of portion control, regular physical activity, and limiting the intake of added sugars, salt, and saturated fats.
Comparison and Recommendations
Each nutrition education system offers a unique approach to promoting healthy eating habits. For example, the USDA Food Pyramid and MyPlate provide a user-friendly visual representation of a balanced diet, making it an excellent starting point for clients new to nutrition education. However, it may not be suitable for highly active individuals or those with specific dietary needs.
The Weight Watchers “points” system and the American Dietetic Association’s dietary “exchange” system offer more flexibility and customization, which can benefit clients with specific goals or dietary requirements. However, neither system addresses nutrient timing or exercise nutrition recommendations, which may be important for active clients.
The food-based dietary guidelines in the European Union provide a comprehensive approach to healthy eating and can be adapted to suit various cultural contexts. However, they may need more specificity and customization some clients require.
As a personal trainer, it is essential to be familiar with these nutrition education systems and understand their merits and drawbacks. By doing so, you can effectively guide your clients toward a nutrition plan that best suits their needs and helps them achieve their health and fitness goals.
When working with clients, consider their unique needs, activity levels, and goals when selecting a nutrition education system. For example, the USDA approach may be the most effective starting point for sedentary individuals or those new to nutrition education. However, for highly active clients or those with specific dietary requirements, you may need to combine elements from different systems or seek a more tailored approach. Remember that no single nutrition system will be perfect for every client. As a personal trainer, you help clients navigate these systems and adapt them to their circumstances. Continuously educate yourself on the latest research and advancements in nutrition to provide the most effective guidance for your clients. Doing so will empower them to make healthier food choices and ultimately achieve their health and fitness goals.
12.4.1 How to start?
First and foremost, remember that as a personal trainer, you are not a dietitian. Although you may possess extensive knowledge and understanding of nutrition, macro and micronutrients, and human nutritional needs, you can only create personalized meal plans or offer medical nutrition therapy if you have additional qualifications in nutrition or dietetics.
Recognizing the distinction between a Registered Dietitian and other professionals in related fields is essential. A Registered Dietitian meets the following criteria (U.S. and Canada):
- They hold a degree in dietetics from an American or Canadian Dietetic Association-accredited university or college.
- They have completed clinical nutrition, community nutrition, and food service internships.
- They have successfully passed the accrediting Associations’ registration exam.
- They maintain their competency through continuing education.
- They have fulfilled any licensing requirements of the state in which they practice.
Laws regarding dietary advice vary by state. For example, some states mandate that only licensed RDs can provide dietary advice, while others permit professionals in related fields, like fitness, to offer general suggestions or guidelines. Regardless of the state, an individual can only claim to be a certified nutritionist or registered dietitian if they meet the abovementioned criteria.
In the European Union, the regulations and requirements for dietitians can vary from country to country, as each member state has its specific guidelines for the profession. However, some general guidelines are set by the European Federation of the Associations of Dietitians (EFAD) to ensure the harmonization of dietetics education and professional practice within the EU.
According to EFAD, a dietitian should meet the following criteria:
- Completion of a Bachelor’s or Master’s degree in dietetics or a related field from a university or a higher education institution recognized by the national authority of the respective country. The program should include theoretical and practical training covering nutritional sciences, diet therapy, food science, and public health nutrition.
- Completion of a supervised practical training program or an internship in various areas of dietetics, such as clinical nutrition, community nutrition, and food service management.
- Registration or licensure with a national dietetic association or regulatory body in the respective country. This may require passing a national examination or meeting other specific criteria the national authority sets.
- Adherence to a code of ethics and professional conduct established by the national dietetic association or regulatory body.
- Maintenance of competency through continuing education and professional development activities.
You can…
As a personal trainer, you can give your clients general nutrition advice, adapt them to their circumstances, provide them with the most effective guidance, and empower them to make healthier food choices and ultimately achieve their health and fitness goals.
12.4.2 Collecting and analyzing client information
As covered in Chapter 1.4.1 Stages of the PTBA Personal Training Success System, and Chapter 7: Health and Fitness Assessment, the first two steps of taking on a new client are Initial client consultation & goal setting and Assessment and need analysis.
During these two stages, you will collect essential information about your clients, vital for conducting a personal training service and enabling you to provide them with nutrition coaching. The data gathered from the PAR-Q and HHQ will help you determine if your clients suffer from lifestyle-related diseases (such as Type II diabetes or obesity) or have significant risk factors (like high cholesterol, high blood pressure, or poor blood sugar management).
Knowing their body composition, including skinfold measurements and body fat percentage, is essential. Moreover, before making any nutritional recommendations, you should have objective information about your clients’ daily routines and dietary habits (use dietary record). To achieve this, ask your clients to track their food intake for a week and consider conducting a kitchen overhaul. Only with this knowledge can you adequately address your client’s nutritional needs, whether as a trainer presenting dietary options to support a healthy lifestyle or as a nutritionist providing a dietary prescription.
Initial client consultation & goal setting is crucial for gathering vital information to tailor exercise and nutrition plans to clients’ unique needs. However, avoid excessive data collection, focusing instead on metrics that directly influence decisions, recommendations, and plans. This section will guide you through each questionnaire and assessment, highlighting their importance in decision-making.
Initial client consultation
During the initial client consultation, inquire about their goals, timelines, and priorities to better understand their expectations and patience levels. Next, discuss their lifestyle, occupation, travel schedule, grocery shopping habits, dining preferences, and food allergies or intolerances. This comprehensive approach allows personalized exercise and nutritional recommendations considering clients’ circumstances and challenges. For example:
- For frequent travelers, offer healthy eating strategies at home and during trips, recommend specific nutrients, and suggest a balanced exercise regimen to optimize recovery and reduce stress.
- For shift workers, tailor recommendations for different shifts, adjusting exercise demands based on sleep quality. Include stress-reduction exercises and cortisol-reducing nutrition plans.
- Consider clients’ job activity levels and modify exercise guidance and caloric intake accordingly.
- Customize exercise volume, meal preparation, and nutritional supplement advice for clients with caregiving duties. Offer support in learning safe lifting techniques. Remember that a client’s lifestyle beyond the gym impacts their overall exercise capacity, nutrition needs, and plan adherence.
During client consultation, also check for clients’ social support:
A client’s social network significantly affects their success or failure in achieving their health goals. Encourage clients to surround themselves with people who support their goals and foster a positive environment for change. To counterbalance negative social influences, clients can slowly build new friendships and engage in environments supporting their health and fitness goals. Remember that developing these new connections and habits should be a gradual process.
Health assessment
During the health assessment, you will use the Physical Activity Readiness Questionnaire (PAR-Q) and Health History Questionnaire (HHQ) to identify medical conditions or symptoms that may affect exercise or nutrition advice. In addition, collect information on clients’ current medications, injuries, and therapies, which may influence your recommendations. For example:
- Antidepressants may cause weight gain or slow weight loss. Clients could consider supplements, alternative depression management, or discuss medication changes with their physician.
- Certain birth control medications may affect body fat. Female clients might consult their physician about switching to more physique-friendly options.
- Hypothyroidism medication may reduce metabolic rate and fat loss. Clients may need increased exercise, controlled calorie intake, and medication adjustment discussions with their physicians.
- Long-term corticosteroid use may delay weight loss and increase abdominal fat. Despite limited alternatives, effective exercise plans and proper eating habits can still yield progress.
- Diabetes medications might hinder weight loss. Clients should manage insulin injections and discuss alternative therapies with their physician if weight gain occurs.
- Migraine medications can impact weight. Clients should consult their physicians about potential weight management effects.
- Clients with recent injuries may benefit from tailored nutritional programs, including supplements and dietary adjustments.
Consult with healthcare professionals in your network for guidance on specific medical issues if necessary.
Fitness assessment
During the Fitness assessment, you will gather data on the following:
- Gender, height, weight, and age
Gender is significant due to hormonal differences, body composition, socialization, and caregiving responsibilities.
Height and weight details help determine a client’s starting weight and set goals for achieving a healthy or lean weight.
Age influences nutrition recommendations, as factors like nutrient tolerance, digestion, and metabolic rate change over time. For clients over 35, consider focusing on increasing metabolic rate through higher-volume exercise training and suggesting a diet lower in total calories and carbohydrates to help combat age-associated weight gain.
- Skinfolds
Skinfold measurements offer two main benefits: they directly assess changes in clients by measuring skin thickness in various body areas, enabling tracking of regional fat loss, and they can provide insights into a client’s hormonal environment based on patterns of fat loss. For example, losing fat from the thighs but not the abdomen may indicate excess cortisol. Losing fat from the abdominal region but not from subscapular or suprailiac areas may indicate carbohydrate tolerance issues. Losing fat from the abdominal and supra iliac areas but not thighs and triceps may indicate excess estrogen.
- Girth measures
Girth measurements are an alternative method for tracking client body composition changes over time. Regular girth measurements can indicate positive muscle growth or fat loss changes, depending on the client’s goals. However, evaluating girth measurements in conjunction with skinfold measurements is crucial to differentiate between fat and lean mass gains or losses.
- Fitness readiness
During the fitness assessment, gather data on the client’s exercise competence, mode of exercise, and total weekly volume. This information helps you understand their skill level and previous exercise habits and design an appropriate training and nutrition plan tailored to their needs and goals.
In addition to everything mentioned above, ask your client to track food for a week:
- Weekly Dietary Record
Ask your client to track their weekly food intake using the Weekly Dietary Record, which will provide an overview of their eating habits. Reviewing the records helps identify areas for improvement in the client’s diet, such as replacing processed carbohydrates with whole grains, fruits, and vegetables or increasing their protein-rich foods and healthy fats intake. For example, suppose you see they’re eating a lot of processed or simple carbohydrates such as bagels, sugary cereals, white bread, white rice, white pasta, fruit juice, carbonated soft drinks, etc. which they should replace these with higher-quality, unprocessed carbohydrates such as whole grains, fruits, vegetables, etc.
Again, the goal is to focus on slow, sustainable changes rather than a complete dietary overhaul to achieve lasting results.
- Kitchen Overhaul
Use self-scoring inventories to determine clients’ readiness for nutritional changes. For those with low readiness, provide motivation and support with small, incremental suggestions. A complete kitchen makeover may be needed to ensure clients have the right foods and appliances for their goals.
- Assessments
Regular assessments are crucial for collecting baseline information to track clients’ progress and inform your coaching decisions. These assessments can help determine if the program is working and producing the desired health, body composition, and performance results. Based on the data collected, adjustments can be made to the program or coaching style. In addition to informing coaching decisions, assessments also demonstrate progress to clients, helping them recognize their achievements. Encourage clients to consider various progress indicators instead of solely focusing on one outcome, such as weight loss. This approach can prevent clients from overlooking their accomplishments in other areas of their health and fitness journey.
12.4.3 Preparing an individualized nutrition plan
As a personal trainer, one of the essential elements of supporting your client’s fitness journey is creating an individualized nutrition plan. This plan should work in tandem with their fitness regimen to effectively help them achieve their health and fitness goals.
Understanding Your Client’s Needs
Once you have gathered comprehensive information about your client, including their health history, current activity level, lifestyle habits, and nutrition preferences, you can design a nutritional plan that suits their needs. Remember that nutrition is not one-size-fits-all. The same dietary approach for one client may not work for another.
Creating the Plan
When creating an individualized nutrition plan, consider the following:
Energy Requirements: Calculate the client’s total daily energy expenditure (TDEE), which includes basal metabolic rate (BMR), physical activity level, and thermic effect of food. Then, adjust their caloric intake based on their goals: weight loss, muscle gain, or maintenance.
To determine a client’s caloric needs, you have the option to utilize a calorie calculator or manually calculate it by following these steps:
First, you need to estimate their Total Daily Energy Expenditure (TDEE). TDEE considers Basal Metabolic Rate (BMR), which is the number of calories required to maintain basic bodily functions, physical activity, and the thermic effect of food (TEF).
– Calculate Basal Metabolic Rate (BMR): There are several formulas to estimate BMR, but the most widely used are the Mifflin-St Jeor and Harris-Benedict Equations. For the Mifflin-St Jeor Equation:
– Determine Physical Activity Level (PAL): Estimate daily activity level based on the following categories:
– Calculate Total Daily Energy Expenditure (TDEE): Multiply BMR by your PAL to estimate your TDEE:
Adjust for goals:
To maintain current weight, consume calories equal to TDEE.
To lose weight, create a calorie deficit by consuming fewer calories than TDEE. A safe and sustainable calorie deficit is around 500 calories per day, which can lead to a weight loss of approximately 1 pound (0.45 kg) per week.
To gain weight, consume more calories than TDEE, aiming for a surplus of 250-500 calories per day.
Remember that these calculations provide an estimate, and individual calorie needs can vary. Regularly monitor your progress and adjust calorie intake or activity levels to achieve your clients goals goals.
Macronutrient Distribution
Once you have determined the proper calorie intake, divide it into appropriate macronutrient ratios. Typically, this includes proteins, carbohydrates, and fats. The ratio should align with your clients fitness goals, dietary preferences, and health needs.
Use table below to determine the ideal starting macronutrient percentages for different body types. To use this table, simply choose the client’s body type and general goals. Then calculate the recommended percentage of protein, carbohydrate, and fat.
Some individuals, particularly elite athletes who usually self-select for given sports, can easily be classified as a specific body type. For instance, marathon runners are likely ectomorphs; competitive bodybuilders usually mesomorphs; and heavyweight powerlifters endomorphs.
Other individuals are hard to classify as they naturally fall between categories. It’s possible for a client to be a genetic ecto-mesomorph (athletic looking yet still on the thin side, especially in the limbs) or genetic endo-mesomorph (heavily muscled yet carrying extra body fat around the midsection). A client’s lifestyle can also alter their natural somatotype to produce a hybrid type. For example, your client could be a genetic ectomorph or endomorph that has exercised and eaten well for years and now resembles a mesomorph. On the other side of the spectrum, your client might be an ectomorph or a mesomorph that has developed poor insulin sensitivity and carbohydrate tolerance due to years of inactivity and poor food choices, and now resembles a mixture of their original type and the endomorphic type.
Don’t get too bogged down trying to figure out every client’s exact classification. It doesn’t matter all that much! In this context, this classification is merely a tool to determine a client’s ideal starting macronutrient composition. If you’re having a hard time determining a client’s exact body type, skip that part and go right to their ideal goal set:
* Do they need to prioritize muscle gain? If so, begin with the ectomorphic recommendations. Then, using outcome-based decision making, adjust the program to promote continual progress.
* Do they need to prioritize fat loss? If so, begin with the endomorphic recommendations. Then, using outcome-based decision making, adjust the program to promote continual progress.
* Do they need to prioritize endurance performance? If so, begin with the ectomorphic recommendations. Then, using outcome-based decision making, adjust the program to promote continual progress.
* Do they need to prioritize strength/power performance? If so, begin with the mesomorphic recommendations. Then, using outcome-based decision making, adjust the program to promote continual progress.
* Before moving on, it’s important to note that you will need to use both the calorie chart and the macronutrient percentage chart to ensure that you’re recommending the right amount of calories, the right macronutrient breakdown, and the right macronutrient amounts.
* The calorie chart tells you how many calories a client should be eating and the macronutrient chart tells you how many calories should come from each macronutrient. As you may recall from Unit 1, each gram of protein and carbohydrate contains 4 kcal and each gram of fat contains 9 kcal. Thus it’s easy to convert macronutrient ratios to grams.
For example: if we take the women from before, and she wants to loose weight, her dietary intake should be 1870 kcal – 500 kcal = 1370 kcal per day. While consuming 1370 calories daily may be too low, we recommend a smaller calorie deficit. Although the weight loss progress may be slower, this approach promotes a healthier and more sustainable journey.
Translated into grams, this means she will be eating:
Flexibility
The plan should be flexible enough to accommodate social events, dining out, or simply days when they crave something different.
Monitoring and Adapting the Plan
Once the plan is in place, monitor your client’s progress, and make adjustments as necessary. Regular check-ins and feedback are crucial to ensure the plan works and aligns with its goals. Changes in body composition, performance, energy levels, mood, and satiety are all valuable metrics to assess progress.
Educating Your Client
As a personal trainer, your role is not to prescribe but to educate. Explain the reasoning behind the nutrition plan to your client. Help them understand the importance of balanced nutrition and its role in their fitness journey. This will empower them to make healthier choices independently in the long run.
Working with Other Professionals
Sometimes, your client may have nutritional needs requiring more specialized knowledge. If your client has a medical condition or requires a specific diet, consider collaborating with a registered dietitian or a healthcare provider. This ensures your client receives the best care possible while working within your scope of practice.
Remember, creating an effective nutrition plan is a dynamic process that requires understanding, communication, and constant adjustment. As a personal trainer, you can significantly influence your client’s journey to a healthier lifestyle. Use this power wisely, and you will help them achieve sustainable, long-term success.
12.4.4 Recommendations for your clients
As a personal trainer, one of the critical components to discuss with the client is the importance of healthy nutrition habits. Though we primarily guide our clients through physical exercise, nutrition is integral to the health and fitness journey. This chapter will delve into several crucial dietary habits significantly influencing a client’s progress and overall health.
1) Eating mindfully: slowing down and stopping at 80% full
The first step towards healthy eating is embracing mindfulness. Encourage your clients to pay attention to their eating habits. A review of 68 studies published in “Psychosomatic Medicine” found that mindfulness interventions proved effective for weight loss and improving eating habits. Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. It involves noticing your food’s colors, smells, flavors, and textures; chewing slowly; getting rid of distractions like TV or reading; and learning to cope with guilt and anxiety about food.
Rushing through meals can lead to overeating because it takes approximately 20 minutes for the brain to register that the stomach is full. Encourage your clients to eat slowly, savor each bite, and pay attention to their body’s hunger and fullness cues. Research published in the “Journal of the Academy of Nutrition and Dietetics” found that people who eat more slowly, pause between bites, consume fewer calories, enjoy their food more, and feel full sooner than those who eat quickly.
The Japanese principle of “Hara Hachi Bun Me,” which means eating until 80% complete, can be an excellent guideline. While it is challenging to quantify what 80% full feels like, the idea promotes a mindful approach to eating and discourages overeating. It takes time for our brains to register satiety, and by slowing down and being mindful of fullness cues, we are more likely to stop eating before we are overly full. However, more research is needed to confirm the effectiveness of the “80% full” rule.
Remember, these habits may not work for everyone, and individual responses can vary. Adapting dietary advice to the individual’s needs, preferences, and circumstances is always essential.
2) Protein-packed meals
Encourage clients to consume protein-dense foods at every meal. This could include lean meats, dairy products, legumes, and plant-based proteins like tofu or tempeh for vegetarians or vegans. Not only are proteins crucial macronutrients that serve various functions in the body, including building and repairing tissues (especially important for muscle recovery after exercise), producing enzymes and hormones, and supporting immune function, but they also have other benefits:
Satiety and Weight Management: High-protein meals contribute to enhanced satiety, or feelings of fullness, which can help manage appetite and control total caloric intake. A study published in “The American Journal of Clinical Nutrition” (2015) indicated that balanced protein consumption across meals (about 30g per meal) led to greater feelings of fullness compared to uneven distribution.
Muscle Protein Synthesis (MPS): Consuming protein at each meal can stimulate muscle protein synthesis (MPS) multiple times throughout the day. MPS is your body’s process to repair and build new muscle protein. A study in “The Journal of Nutrition” (2014) suggests that balanced protein intake (about 30g per meal) over the day stimulates MPS more effectively than skewing protein intake toward the evening meal.
Improved Nutrient Intake: Including protein-rich foods at meals often also increases the intake of other vital nutrients, such as B vitamins, iron, and zinc, found in protein-rich foods.
The American College of Sports Medicine recommends that individuals engaging in regular exercise consume 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on the intensity of the exercise and their fitness goals. However, as mentioned before, nutritional recommendations should be personalized to meet individual dietary needs and health goals.
3) Including vegetables in every meal
Vegetables are a rich source of essential vitamins, minerals, and dietary fiber, and their inclusion in the diet is associated with numerous health benefits.
Dietary Fiber: Vegetables are high in dietary fiber, which aids digestion, helps control blood sugar levels, reduces LDL (bad) cholesterol levels, and supports satiety, potentially aiding in weight management.
Nutrient Intake: Including vegetables in every meal can help ensure adequate intake of essential vitamins and minerals. For example, leafy green vegetables are a good source of vitamins A, C, K, and folate.
Weight Management: Due to their high fiber content and low energy density, vegetables can help you feel full with fewer calories, supporting weight management. A study in “PLOS Medicine” in 2015 found that consumption of high-fiber, low-glycemic load foods, such as vegetables, was associated with weight loss.
Gut Health: Many vegetables serve as prebiotics — food for beneficial gut bacteria. A healthy gut microbiome is vital for digestion, immune function, and even mental health.
Given these benefits, it is no surprise that dietary guidelines worldwide universally recommend consuming vegetables.
Encouraging clients to include a variety of vegetables in every meal can help ensure they get a wide range of nutrients essential for good health and recovery from exercise. However, it is also important to note that variety is key — different vegetables provide different types and amounts of fiber, vitamins, and minerals.
4) Portion control: Stick to one serving / smaller servings
Portion control is vital in maintaining a balanced diet and preventing overeating. Encourage clients to stick to one serving at mealtimes. They can use familiar objects or their hand to estimate appropriate portions.
Scientific evidence supports the importance of portion control in maintaining a balanced diet and preventing overeating. Research has consistently shown that larger portions lead to increased energy intake: people consistently consume more calories when offered larger portions of food or drinks, regardless of the type of food, the person’s body mass index (BMI), and other factors.
Using tools such as measuring cups, food scales, or visual cues (like comparing a portion of meat to the size of your palm) can help individuals become more aware of portion sizes and consume a more balanced diet.
5) Carbohydrate timing
While carbohydrates are crucial for energy and recovery, their intake should be optimized for the best results.
Research suggests that when you eat, carbohydrates can affect their impact on your body. Consuming carbohydrates during and after high-intensity or long-duration exercise can help replenish glycogen stores, enhance recovery, and prepare for subsequent exercise sessions. Additionally, some research suggests that consuming the majority of daily carbohydrates in the hours after exercise can benefit body composition and performance, particularly in individuals aiming for fat loss. This is why you can recommend to individuals aiming for fat loss to eat a majority of their carbohydrates after exercise. This strategy takes advantage of the body’s increased insulin sensitivity post-exercise, which helps shuttle carbohydrates into muscle cells instead of fat cells.
However, more research is needed to confirm these effects and their applicability to different individuals and types of exercise.
6) Daily healthy fats
Fats play a vital role in hormone production, nutrient absorption, and providing a concentrated energy source. Encourage clients to include sources of healthy fats in their daily diet. These can be found in foods like avocados, nuts and seeds, fatty fish, and olive oil. However, due to their high-calorie content, portion control is critical.
7) Hydration: Choose water
Hydration is a fundamental aspect of good health and optimal physical performance. Encourage your clients to choose water over sugar-sweetened drinks. Sugary drinks can contribute to an excess intake of calories and lead to weight gain and other health problems. Setting a goal to drink water primarily can help clients maintain hydration, support digestion, and manage calorie intake.
We already mentioned that water needs can vary significantly based on body size, activity level, climate, and overall health. Recommendations differ. One of them is daily fluid intake is around 3 l for men and 2,2 l for women.
8) Making simple food swaps
Making simple food swaps can be an effective strategy for improving the overall nutritional quality of one’s diet. In addition, swapping higher-calorie foods for lower-calorie options can be an effective strategy for managing calorie intake, which is important for maintaining a healthy weight or losing weight if your client is overweight. Some suggestions for healthier food options:
Swap Refined Grains for Whole Grains: Whole grains are a great source of fiber and can help regulate blood sugar and maintain a feeling of fullness. Encourage clients to swap refined grains for whole grains. This can include choices like brown rice instead of white rice, whole wheat bread instead of white bread, and whole grain pasta instead of regular pasta.
Swap Sugary Drinks for Water or Herbal Tea: Sugary drinks, like soda or sweetened iced tea, can add unnecessary sugar and calories to the diet. Instead, try water, unsweetened tea, or flavored sparkling water.
Swap Full-Fat Dairy for Low-Fat or Non-Dairy Alternatives: Full-fat dairy products can be high in saturated fat. Try swapping them for low-fat or non-fat versions or plant-based alternatives.
Swap Processed Meats for Lean Meats: Processed meats, like sausage or bacon, are often high in sodium and saturated fat. Instead, choose lean meats (like chicken or turkey) or plant-based proteins (like beans, lentils, or tofu).
Swap Chips or Cookies for Nuts or Fruit: Sweet cravings can often be managed effectively with nutrient-dense alternatives such as nuts. Despite not being conventionally sweet, nuts contain a combination of healthy fats, fiber, and protein, which can help satiate the body and reduce overall sugar cravings.
Swap Butter or Margarine for Olive Oil or Avocado: Instead of butter or margarine, use olive oil or a spread of ripe avocado. These options provide heart-healthy monounsaturated fats.
Swap Salt for Herbs and Spices: Reduce sodium intake by flavoring the food with herbs and spices instead of salt.
Here are some examples of swaps to reduce the calorie content of the meals:
Swap Regular Salad Dressing for Light or Vinegar-Based Dressing: Regular salad dressings can be high in calories. Light or vinegar-based dressings usually have fewer calories.
Swap Regular Soda for Sparkling Water: Regular soda is high in sugar and calories. Sparkling water has no calories and still provides the fizzy sensation some might enjoy from soda.
Swap Full-Fat Dairy for Low-Fat or Non-Dairy Alternatives: Full-fat dairy products can be high in calories. Low-fat or non-fat versions or plant-based alternatives often have fewer calories.
Swap Cream-Based Soups for Broth-Based Soups: Cream-based soups are usually higher in calories. Broth-based soups are typically lower in calories and can still be very satisfying.
Swap Fried Foods for Grilled or Baked Foods: Fried foods are typically high in calories due to their high-fat content. Grilled or baked foods usually have fewer calories.
Swap Cheese or Mayonnaise for Mustard or Hummus: Cheese and mayonnaise can be high in calories. Mustard and hummus can provide flavor with fewer calories.
Swap Higher-Calorie Snacks for Fruits or Vegetables: Snacks like chips or cookies can be high in calories. Fresh fruits or vegetables are typically lower in calories and also provide beneficial nutrients and fiber.
Remember that while substituting higher-calorie foods with lower-calorie alternatives can assist in managing caloric intake, the nutritional merit of the foods consumed should be considered. Lower-calorie does not always mean healthier, particularly if the lower-calorie options are highly processed or lack essential nutrients. Always consider the overall nutrient profile of foods, not just their calorie content.
