Healthy Eating 101

You’ve made the decision to make some changes to your eating habits, now where do you start?


Should you choose a specific diet plan like Keto, Paleo, or Whole 30?


How much should you eat every day?


What should you cook?


Do you have to make all your own meals, or can you still eat healthy while eating out?


Here's how we start all our clients when they decide to make a change to their eating habits.


Why do you want to change?

Figure out why you want to make changes to your eating.

  • Are you trying to improve specific health metrics like high cholesterol or high blood pressure?

  • Do you want to lose body fat?

  • Add muscle mass?

  • Run a marathon or improve your sports performance?


Knowing your why will help you narrow down the food choices you will need to make and how strict you will need to be with your routine.


Make a list of what you like, healthy eating isn’t restriction

If you’ve ever tried dieting before, then you know forcing a ton of restrictions on your eating habits isn’t very fun, in fact it pretty much sucks. The amount of suck usually determines how long you’re able to stick with your diet. In my experience, with thousands of clients, it’s usually not very long.


So, if you’re going to make these changes last, you need to be eating foods you enjoy. Start off by making a list with four categories: Protein, Carbs, Fats, and Veggies. Rank the foods you know you already like in each category and add in a couple that you’re unfamiliar with and would like to try.


BOOM! You’ve successfully created your grocery list. That was easier than you thought, wasn’t it?


Now when you go to cook, all you have to do is choose an item from each category and you’ve got a straightforward, easy to prep meal.


Determine your portion size and eat to 80% full

You don’t need a PhD or some crazy formula to figure out how much you should be eating and it’s not very fun to meticulously count out how many almonds you’re allowed to eat to reach your calorie goal.


Healthy eating isn’t calorie expertise nor is it science overload. Keep things simple, use common sense, and listen to your body’s hunger and fullness cues.


That said, I do find it helpful to have a basic idea of my portion sizes for each of the four categories so I know how much I need to cook for my meals. But even if you don’t have a perfectly balanced meal in front of you, you can still eat until you’re satisfied, but not stuffed.


Here’s an idea of what portion sizes generally look like.


Don’t forget about that commonsense piece. If you’re biking 50 miles every day adjust your portion sizes up, if you’re trying to lose some fat, adjust your portion sizes down.


Above all else, learn to listen to your body. Eating when hungry and stopping when comfortable makes sense to our emotional brain, it feels good, and it keeps us lean.


It may not be foodgasmic but it doesn’t have to be boring

Let’s face it, steamed broccoli with a drizzle of olive oil and lemon juice tastes good, but it is never going to match up to that chocolate donut. The problem is that most of us have calibrated our tastes buds to the chocolate donut so when it comes time for broccoli, we leave it sitting on the plate. If you eat each meal expecting chocolate donut, then you’re in for a future filled with disappointment.


Food should still be good, and satisfying, and “eating healthy” doesn’t have to mean your food should taste like cardboard. Add spices, add seasonings, challenge your cooking skills, and buy yourself a cookbook.


IF YOU WANT A FREE COOKBOOK PDF SHOOT ME AN EMAIL: cbostic@profectusfitness.org you’ll get an awesome cookbook, no questions asked.