Here’s the truth: your nutrition should work for you. Not against you. And definitely not leave you tired, cranky, or wondering why you’re still hungry after that dainty salad.
Smart nutrition isn’t about restriction or perfection. It’s about fueling your performance—physically, mentally, and emotionally. It’s about eating in a way that honors your goals, supports your health, and fits your real life. When you know what to prioritize, your food becomes a powerful tool for energy, recovery, satisfaction, and longevity.
Here’s where to start:
1. Hydration isn’t optional—it's foundational.
Whether you’re training, running errands, or just trying to get through your day, your body must have enough fluid to function properly. If you're underhydrated, your body starts compensating by breaking down muscle to pull water. You hold on to fat. Your energy tanks. So—drink up. Make water your go-to. And if you're active or live in a hot climate? Drink even more.
2. Fiber and protein are your real BFFs.
Fiber makes your body work harder to digest, keeps you fuller longer, and helps regulate blood sugar. Protein? It's not just about hitting a daily number—it’s about spacing it out across your meals. Aim for 20–30 grams per meal. Think of your palm-sized portion of lean meat, tofu, or eggs at every meal—breakfast, lunch, dinner, and even snacks. Yes, snacks. No, not a turkey leg—but protein should still be there.
3. Carbs are not the enemy.
Carbohydrates are essential for brain function, hydration, and mood. Instead of avoiding them, choose wisely. Prioritize whole grains, fruits, and vegetables—and remember, carbs support your performance and your mental clarity. Just don’t let them take center stage on your plate. Let them support the stars: your fiber, protein, and fat.
4. Fat makes food satisfying.
Healthy fats (like nuts, seeds, olive oil, avocado, and fatty fish) not only add flavor and mouthfeel, they support your heart, decrease inflammation, and help you absorb nutrients. This isn’t about low-fat everything. It’s about choosing the right fats—and letting them enhance your meals.
5. Chew your food. Feel your food. Enjoy your food.
Satisfaction doesn’t come from liquid calories and supplements. It comes from real food that you chew, taste, and enjoy. That orange rind you add to your dish? That aroma from fresh veggies sautéed in olive oil? That’s your body saying YES.
Bonus tip: If you supplement (and many women should), make sure it complements your diet, not replaces it. Look for the USP symbol on the label—this ensures what’s in the bottle is exactly what’s listed. No surprises.
The takeaway? Your food choices are your power. You don’t need to eat “perfectly.” You need to eat strategically. Make your plate work harder for you. Nourish, fuel, hydrate—and feel the difference.
Catch more smart, practical nutrition tips by watching this full session with Leslie Bonci, RD, MPH from WHC’s The BEST of LIFE Summit now on my YouTube.
