The first of January is a great time for setting New Year’s resolutions, and many of us often think about our diets. However, when we dive into human nutrition, it can feel overwhelming with all the conflicting information out there. It really should be simple, but we often find ourselves confused about what we should or shouldn’t eat to stay healthy.
The good news is, there’s an easy way to understand it! This straightforward approach has always been available, but sometimes it doesn’t get the attention it deserves because it isn’t flashy or doesn’t promise quick fixes. The truth is, the most effective nutritional guidelines are often too “boring” to make it onto our Instagram feeds or news headlines.
Interestingly, the essentials for a healthy diet are pretty much the same, whether you’re looking to lose weight, gain muscle, or just feel fitter and healthier. We love to think of ourselves as unique, and while our personal circumstances might require some adjustments, what is healthy or unhealthy is generally the same for everyone. What really makes a difference is figuring out how to tailor these principles to fit your specific lifestyle. Keep it simple. Ensure you have five key elements in place; the rest depends on nuances or personal preferences.
This information is for educational purposes only and should not be considered medical advice. This information is based on the most recent credible academic sources but does not take into account individual needs or health conditions. Please consult with a healthcare professional for personalized guidance.
Protein in check
The recommended daily protein intake is between 1.6 and 2.2 grams per kilogram of body weight. This range is supported by numerous studies, including a 2021 meta-analysis published in the Journal of the International Society of Sports Nutrition.
For example, if you weigh 70 kg, you should aim for approximately 112 grams of dietary protein each day. It’s important to note that different foods contain varying amounts of protein. For instance, 100 grams of tuna provides 28 grams of protein.
Fiber in check
Aim for 25 to 38 grams of fiber per day. This is where vegetables come into play. Supporting your gut health is essential for your body to function effectively. Additionally, veggies are not only high in fiber but also rich in vitamins and minerals necessary for your body’s normal functions. Just like with protein, different foods contain varying amounts of fiber. For instance, 100 grams of raw carrots have 2.8 grams of fiber.
Calories in check
When it comes to our fitness goals, the main difference is whether we want to lose fat or gain muscle. If you’re looking to lose weight, you’ll need to eat a little less, while gaining weight means eating a bit more. But how much less or more? Research suggests that going beyond a 500-calorie deficit might put you at risk of losing muscle, and we definitely want to avoid that! Remember, your muscles are essential for your metabolism, so sacrificing them for faster weight loss isn’t the best approach. This means that a slow and steady weight loss is usually the way to go.
On the flip side, if you’re aiming to gain weight, starting with an extra 200 calories a day is a good idea to help minimize unnecessary fat gain.
So how do you figure out your starting point? Many of us use fitness trackers or smart watches to get a sense of how many calories we’re burning daily. If yours is set up correctly, it can give you a pretty good estimate. If not, there are plenty of BMR calculators available online that can help you find your baseline. Once you know where you stand, just adjust your calorie intake by adding or subtracting as needed. You’ve got this!
Whole foods in check
Once you’ve figured out how many calories you need to reach your goals and have a handle on how much of that will come from proteins and veggies, the fun part begins. You can fill the rest of your calories with carbs, fats, or a tasty mix of both. If you’re not aiming for any specific athletic or health goals, it really comes down to what you enjoy. Just remember to stick to whole, unprocessed foods. If you’re a bread lover, go ahead and include it – carbs can definitely be part of a balanced diet. And if cheese is your weakness, don’t be shy about treating yourself to a little.
Fluids in check
I want to start off by being frank about alcohol. We often hear that moderation is key, but I’ve noticed that those who drink regularly tend to struggle with both losing fat and gaining muscle. This is just my personal observation, but if you have some fitness or health goals for 2025, you might be fooling yourself if you think you can achieve them while drinking alcohol often. Instead, consider saving drinking for 2 or 3 occasions in year where you can really treat yourself.
Now, let’s talk about water. Aim to drink about 2-3 liters a day. As long as there are no health concerns, don’t hesitate to enjoy some coffee or tea, too. Just a quick note on coffee—stick with black coffee or lattes, and try to avoid those super sugary drinks you find at coffee shops. Cheers to making healthier choices!
I know this might sound like pretty standard advice, and you may feel like you’re just revisiting what you already know. What I often hear from my clients is that the real challenge isn’t about having knowledge, but rather applying it to their everyday lives. Common phrases I hear include, “I eat with the kids,” “My partner does the cooking,” “I just don’t have the time,” and “My meals are fine, but I can’t resist snacking on junk.”
Instead of just focusing on what you should eat, think about how you can gradually adjust your lifestyle to make room for healthier choices. It’s definitely a process, and I wouldn’t be sharing this if it were a breeze. Remember, it’s all about taking small steps in the right direction.
Further reading:
Morton, R. W., et al. (2021). A systematic review, meta-analysis and meta-regression of the effect of protein intake on lean mass in adults. Journal of the International Society of Sports Nutrition, 20(1), 1-26.
Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients).
