Nutrition is more than counting calories; it’s about making informed choices to provide your body with the energy and nutrients needed help you look and feel great. Understanding these terms will get you started!

• Calories – a unit of energy that we derive from the food we eat
  • Caloric Deficit – burning more calories in a day than we eat
  • Caloric Surplus – eating more calories in a day than we burn
  • Caloric Maintenance – a balance of calories we eat vs burn in a day
• Basal Metabolic Rate (BMR) – calories needed to keep your body functioning for an entire day
• Macronutrients (Macros) – the three sources from which we derive energy & other crucial molecules to live
  • Fats – 9 calories per gram
  • Carbohydrates – 4 calories per gram
  • Protein – 4 calories per gram
• Micronutrients – other critical molecules we need to live
• • Sodium
  • Potassium
  • Many more!

At Food For Fitness, our NASM certified nutrition coaches can help you determine an appropriate caloric intake through our ‘Manage My Macros’ Meal Plans. These plans are designed to align with your unique BMR, ensuring you get the right balance of nutrients to support your weight loss and nutrition objectives.

What is a calorie anyway? Most people understand it as a measure of the energy content in our food. The term for dietary use is actually a kilocalorie (kcal) and is defined as…

The amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius.

Healthy nutrition balances our uptake of macronutrients, micronutrients and energy from the foods we eat.

• Poor choices are calorie dense, but lack nutrients we need
• Good choices balance nutrient density and caloric content

Your Basal Metabolic Rate (BMR) is the calories your body needs to maintain basic physiological functions while at rest. Your body needs this energy to maintain automatic functions such as breathing, circulation, and cell production. So imagine it like this… your BMR is the energy that your body needs to keep you alive for an entire day while you are just laying in bed doing nothing.

Several factors influence BMR…

• age
• gender
• current weight & body composition
• height

Your BMR is crucial for effective weight loss and overall nutrition management because it provides a baseline for understanding how many calories you need to consume to maintain, lose, or gain weight given your activity level. By knowing your BMR, you can tailor your diet to ensure you are eating the right amount to meet your health and fitness goals.

• Harvard Health – Metabolism

Macronutrients are nutrients that our bodies need in large amounts to function correctly. They provide energy and are essential for growth and repair. The three main macronutrients are…

🥩 PROTEINS

• Function: Proteins are crucial for building and repairing tissues, making enzymes and hormones, and supporting immune function.
• Good Sources: Lean meats, fish, dairy products, beans, legumes, nuts, and seeds.
• Calories: 4 calories per gram  

  • Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit

🥔 CARBS

• Function: Carbohydrates serve as the body’s main source of energy. They are vital for sustaining energy levels throughout the day, supporting cognitive processes, and fueling workouts and other physical exertions.
• Good Sources: Fruits, vegetables, whole grains (ex, quinoa, brown rice, oats), legumes, and some dairy products.
• Bad Sources: refined sugar, candy, pastries, chips, many cereals
• Calories: 4 calories per gram
• • Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach

🥑 FATS

• Function: Fats are vital for cell structure, energy storage, and absorption of fat-soluble vitamins (A, D, E, and K).
• Good Sources: Avocados, nuts, seeds, olive oil, fatty fish, and dairy products.
• Bad Sources: trans fats in hydrogenated oils, baked goods, fried foods
• Calories: 9 calories per gram 

  • Good Fats versus Bad Fats: A Comparison of Fatty Acids in the Promotion of Insulin Resistance, Inflammation, and Obesity

Micronutrients are vitamins and minerals that our bodies need in smaller amounts but are crucial for various physiological functions.

VITAMINS

• Function: Vitamins are essential for energy production, immune function, blood clotting, and other roles.
• Sources: Fruits, vegetables, dairy products, meat, and grains.
• Key Vitamins: Vitamin A, B vitamins (such as B6 and B12), Vitamin C, Vitamin D, Vitamin E, and Vitamin K.

MINERALS

• Function: Minerals support bone health, fluid balance, nerve transmission, and muscle contraction.
• Sources: Fruits, vegetables, nuts, dairy products, and meats.
• Key Minerals: Calcium, potassium, magnesium, sodium, and iron.
  • Harvard Health – Micronutrients

Determining the optimal macronutrient intake is essential for achieving your health and fitness goals. The right balance of proteins, carbohydrates, and fats varies depending on individual factors such as age, gender, activity level, and specific health objectives. At Food For Fitness, our NASM certified nutrition coaches are here to help you find the ideal macronutrient balance tailored to your lifestyle with our ‘Manage My Macros’ Meal Plans.

Understanding how much of each macronutrient to consume can significantly impact your energy levels, muscle growth, fat loss, and overall health. Let our experts guide you in customizing your diet to ensure you get the most out of your meals.

1. Variety: Eat a wide variety of foods to ensure you get all necessary nutrients.

2. Portion Control: Be mindful of portion sizes to maintain a healthy weight.

3. Hydration: Drink plenty of water to stay hydrated

4. Limit Processed Foods: Reduce intake of processed foods high in sugar, sodium, and unhealthy fats.

5. Balanced Macronutrient Intake: Ensure you get the right balance of macronutrients (proteins, carbohydrates, and fats). Each macronutrient plays a crucial role in your health, and the optimal balance can vary from person to person. Consulting with nutrition experts can help you find the right mix for your body and lifestyle.

At Food For Fitness, our NASM certified nutrition coaches can assist you in creating a balanced diet tailored to your needs. Our ‘Manage My Macros’ Meal Plans are designed to help you create a healthy and sustainable nutrition plan to support your lifestyle and goals.

At Food For Fitness, our NASM certified nutrition coaches can help you determine an appropriate caloric intake through our ‘Manage My Macros’ Meal Plans. These plans are designed to align with your unique BMR, ensuring you get the right balance of nutrients to support your weight loss and nutrition objectives.