How to Eat Well to Feel Great
At VASA, we’re all about making sure your fitness journey matches your lifestyle and goals so you can create a sustainable routine and have fun along the way. So whether you’re a seasoned gym-goer or completely new to your journey (which by the way, welcome!) we encourage building healthy habits outside of the gym too so that no matter where you are, you can feel healthy, strong, and confident.
What kind of healthy habits are we talking about? Fueling your body with a well-balanced plate.
Don’t worry, we understand how overwhelming nutrition can feel, so we’ll try to make the process a little bit easier.
Picture your plate as a blank canvas: the more color you add, the better your energy and nutrition will be.
Proteins
Think of proteins as your muscle-building buddies. Whether you’re a meat lover or plant-based warrior, there’s a protein-packed option for everyone. Chicken, fish, tofu, beans, and more – take your pick! Try to fill up the majority of your plate with these sources.
Female Portion: 20-30 grams per meal or one palm-sized portion.
Male Portion: 40-60 grams per meal or two palm-sized portions.
Fats
Don’t fear the fats – they’re here to add flavor and flair to your meals! Avocados, nuts, seeds, and more are your secret weapons for a satisfying and energizing experience. Drizzle some olive oil, sprinkle those seeds, and let those good fats fuel your exercise.
Portion size for women: 7-12 grams per meal or one thumb-sized portion.
Portion size for men: 15-25 grams per meal or two thumb-sized portions.
Carbs
Just like you don’t have to fear the fats, you shouldn’t fear your carbs either! Your body needs them. In fact, it’s your body’s favorite fuel source. But make sure you’re eating the good, healthy kinds–whole grains, fruits, and veggies. Load up on these for sustained energy (aka staying full, longer).
Female Portion: 20-30 grams per meal or one cupped-hand-sized portion.
Male Portion: 40-60 grams per meal or two cupped-hand-sized portions.
Veggies
Make veggies your heroes. Broccoli, spinach, peppers, carrots, pumpkin, cauliflower, and a million others are here to steal the show with their fiber-packed goodness. Fill up half your plate with these nutrient powerhouses and watch your energy soar.
Female Portion: one fist-sized portion.
Male Portion: two fist-sized portions.
Other Tips for Food Success
Now that we’ve got the basics covered, here are some tips to keep it rolling:
Plan Like a Pro: Grocery shopping and meal prep can be enjoyable when you know you’re making food that you’ll love. Have a partner or friend you can do it with, too? Even better! Make it a party. Grab your shopping list, crank some tunes on your drive, and get the nutrition fiesta started. Chop, cook, and conquer your week like a seasoned pro. Try to dedicate a day of the week for your shopping and prep to make it as seamless as possible as you integrate it into your life.
Hydrate, Hydrate, Hydrate: Water – the ultimate MVP. Sip, gulp, and guzzle your way to success and feeling great by staying hydrated throughout the day. Your body will thank you with endless energy and radiant vibes from the inside out. You should be drinking half of your body weight in water a day. When that feels like a lot, invest in a fun water bottle that fits your style so it encourages your picking it up throughout the day.
Remember You Can Still Have Both: Whole foods are the stars of this show, so try to opt for cooking at home 80% of the time. When introducing fitness and healthier habits into your life, the 80/20 rule is a great way to find balance in your lifestyle, as it will help make the journey feel easier and less restrictive. Don’t be afraid to keep saying yes to your life. The 80/20 rule simply helps encourage mindful decisions to help you reach your goals sustainably.
Consistency is Key: Rome wasn’t built in a day, and neither is your healthy lifestyle! Take it one step at a time, one veggie at a time, and watch those small changes add up to big wins. You’ve got this – and we’re cheering you on every step of the way! Make sure you have your own support system too so that you can celebrate your wins and progress with others rooting for you.
The recipe for fitness success starts when you not only move your body but fuel your body, too (and when you begin to genuinely enjoy the process). Your balanced plate is a key piece to achieving your healthy lifestyle, so here’s to lots of good eats!
