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A Better Way to Eat: Practical Nutrition Tips for Long-Term Health

Writer's picture: DylanDylan

The goal of this blog is to give you some actionable tips and advice to improve your nutrition. Let me preface this by saying that I am not a licensed nutritionist; you should always consult with a licensed professional before making any major dietary changes. Whether your goal is to improve your nutrition, achieve fat loss, or both, I hope you find some valuable insights here. I’ll be sharing common mistakes and helpful tips I’ve used to lose 65 lbs myself, along with some misconceptions around nutrition.


Building Better Nutritional Habits Starts One Step at a Time


I recommend making small, achievable changes to your diet and then adding another once you build consistency. This approach encourages lasting changes that can improve your health through sustainable habits.


There’s No Such Thing as “Good” or “Bad” Foods


One of my pet peeves is labeling foods as “healthy” or “unhealthy.” Removing these labels can help create a better relationship with food. Instead, consider foods as either nutrient-dense or calorie-dense. Calorie-dense foods, such as chips, cookies, and pizza, are often highly processed. While there’s nothing wrong with enjoying these foods occasionally, a diet primarily made up of calorie-dense foods can put you in a constant state of energy surplus, leading to unwanted fat gain. Focus on nutrient-dense foods, which are usually whole, one-ingredient foods high in nutritional value, like fruits, vegetables, protein sources, and nuts. Aim for at least 80% of your diet to come from these types of foods.


You Don’t Need a Fad Diet to Reach Your Goals


Popular diets like Carnivore, Keto, and others are not inherently better than a traditional balanced diet. No evidence shows that these diets are superior, especially when it comes to supporting long-term health and performance goals. Instead of focusing on fads, stick to balanced, sustainable eating habits.


Tracking Calories Can Be an Extremely Helpful Tool


Some influencers claim calorie tracking is unhealthy and promotes a poor relationship with food. I believe it depends on the individual. Calorie tracking can bring awareness to how you eat and understand your intake of calories and macros. Apps like MyFitnessPal make this process easier and can remove the guesswork from your eating.


If You Want to Lose Weight, You Need to Eat in a Calorie Deficit—Period


This is the way


Prioritize Protein Intake


A common mistake people make is underestimating their protein intake. For active adults, I recommend aiming for 1 gram of protein per pound of desired body weight. Protein supports training goals, helps you feel full longer, and assists with recovery. Try to include a protein source with every meal and snack.


Yes, Fruits Contain Sugar, but They Won’t Make You Gain Fat


You should aim for at least two servings of fruit daily to support nutrient and fiber intake. Likewise, try to include vegetables with every meal.


You Don’t Have to Cook Every Meal or Meal Prep, but It Can Help


While it’s not necessary to cook every meal or meal prep, doing so can make it easier to eat nutritious, less calorie-dense foods. At my home, we cook about three times a week, making extra protein and vegetables each time. We also allow ourselves to enjoy one meal out. Remember, you don’t need to be perfect with your diet. Allowing yourself to enjoy social events or a pizza on the weekend can be an important part of building a consistent, healthy relationship with food.


Thanks for Reading!


Thank you for taking the time to read this blog post. These are topics we frequently get questions about and areas that many clients struggle with. I understand that making changes to your nutrition can be challenging, but please know that I’m here to help. If you need any support, don’t hesitate to reach out.




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