Breaking Nutritional Excuses in Quarantine
While spending the majority of your time inside your house, it’s time to tackle excuses. As per the book, No Excuses, some of the constant excuses we hear from clients include…
I don’t have time to cook or meal prep
It’s too expensive to eat healthy
We are purposely tackling these items while everyone is sitting at home going stir crazy and creating new excuses. This is the time to limit your outside exposure, so while grocery stores will remain open, plan your trip to the store to reduce the number of store runs you need to make.
Not right now you don’t! Unless you are a health professional helping save the world, I highly doubt you are currently traveling. Now that you are at home, open your pantry, then the fridge, and then the freezer. Complete the following in order:
In the pantry, check expiration and best by dates. Expired - chuck it. Best by - depending on the product and date, it might be a keeper.
Put all viable pantry products on the kitchen counter.
In the fridge, check expiration and best by dates. Expired - chuck it. Best by - depending on the product and date, it might be a keeper.
In the freezer, check for frostbite. If red meat is now white, chuck it. If there is something you don’t recognize, chuck it.
With a cleaned out pantry, fridge, and fridge create meals with whatever remains.
If you cannot create meals with fridge, freezer, and pantry products, how were you previously shopping? What do you need to buy to create a complete meal?
I Don't Have Time to Cook or Meal Prep
Nice try! If you have completed the above, now you have time to meal prep. The challenge here is to create proper meals and portions. It does not matter how many people live in your house, you need to create proper meal portions. This might seem overwhelming, but it doesn’t have to be. Measuring cups and spoons can be your best friends. Ideally a food scale will help as well, but is not required.
The ideal meal size contains between 350 - 600 calories for most people. If you are an athlete or your body truly demands it, larger portions might be required. The meal sizes we are recommending cover the average American consuming 3 meals and 2 snacks per day and consuming 1500 - 2200 calories per day. Are you shocked? If you read food labels, ever wonder why it states “2,000 calories a day is used for general nutrition advice”? Take the next few minutes to review the following table and pay particular attention to the left and middle columns for both genders. Be honest about how active you are. Gut check? Good thing you now have time to address it!
Note: For help with your specific metabolic needs, work with your certified personal trainer, a nutritionist, or a registered dietician.
While no person has the same metabolic make up, most people shouldn’t be getting more than 50% of their diet from carbohydrates - this article is not a lesson on how to determine your macros. Assuming a normal diet - not diabetic, no food restrictions, etc - and following the 1500-2200 calorie ranges, here are some macro breakdowns.
1500 calories - 50% carbs, 30% protein, and 20% fat
Carbs: 750 calories = 187g (1 gram of carbs = 4 calories)
Protein: 450 calories = 113g (1 gram of protein = 4 calories)
Fat: 300 calories = 33g (1 gram of fat = 9 calories)
2000 calories - 50% carbs, 30% protein, and 20% fat
Carbs: 1000 calories = 250g (1 gram of carbs = 4 calories)
Protein: 600 calories = 150g (1 gram of protein = 4 calories)
Fat: 400 calories = 44g (1 gram of fat = 9 calories)
When it comes to meal sizes….do more math! Take your daily intake and divide it amongst how often you eat. For example, if you are good with 3 meals and 2 snacks, take your total calories and divide by 4.
1500 calories would become 3 meals averaging 375 calories and 2 snacks averaging 187 calories.
2000 calories would become 3 meals averaging 500 calories and 2 snacks averaging 200 calories.
Note: For help with meal and macro sizing, consult your certified personal trainer, a nutritionist, or a registered dietician.
It's Too Expensive to Eat Healthy
Have you completed the above tasks? How much food did you waste? How much food did you buy without a plan on how you were going to eat it - aka no food pairing option?
If you have successfully audited your pantry, fridge, and freezer, you should now have an idea of how to shop. With the additional information around proper meal portions, you should also be able to shop more economically and healthy.
Use the data above. Use measuring cups and spoons. Use the other people - especially children - in the house to create new, healthier, proper portioned meals.
If you need help getting moving or getting your nutrition under control, we can help! Contact us today to arrange a complimentary consultation. For ideas and help with exercises, sign up to our complimentary video library.
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