The Project 13 Blog
Fats. Another macronutrient with another unfortunate history. Just like carbs, fats have gone through an unpopular phase at some point.
But the reality is that just like carbs, fats have an extremely vital role they play in our health and function.
There’s strong scientific evidence that suggest that fats are important for the following reasons:
As you can see, fats are pretty important for us to be our best selves. So what kind should you choose to eat?
There are three main types of fats that all have a place in our diet, even saturated fat. Below are some examples of different types of fats:
So if saturated fat is ok, what’s a “healthy” fat and what’s an “unhealthy” fat. Well you can think of a healthy fat as any fat that is basically in it’s whole unprocessed form.
Examples of healthy fats would be fattier cuts of meat, unrefined virgin coconut oil, cold pressed extra virgin olive oil, avocados, nuts or fatty fish.
Examples of unhealthy fats would be refined vegetable oils, margarine, refined oils like soybean, corn and safflower and any trans-fatty acids.
So, this week try to eat healthy fats with every meal and remember to try and aim to get whole, unprocessed forms when possible.
This week’s habit has to do with a nutrient that has often been demonized recently, Carbohydrates.
The reality is carbohydrates have a very important place in a healthy balanced diet and for most people it plays a role in their optimal function.
Along with providing energy, carbohydrates can:
Carbohydrates are our body’s, and specifically our brain’s, preferred source of energy.
More importantly it’s what our body likes to use for quick access to energy when completing for example an intense interval workout or physical efforts in the range of 1 second to 3 minutes.
This could be a max effort lift, a 30 second interval or a 400 m run.
As you can see, when it comes to performing our best, carbohydrates have been shown to be pretty important.
Always keep in mind that nutritional needs are individual and carbohydrate tolerance will differ from person to person. Listen to your body and pay attention to how you feel when making your carbohydrate choices.
Some general principles that you can keep in mind are:
Try to consume more of these:
Try to consume less of these:
Oftentimes you’ll here the words restriction and diet used together. We typically
think of eating better for ourselves as restricting. At Project 13, we like to take the
opposite approach and think more about inclusion. This week’s habit is all about
adding some things in, trying new foods and exploring your palette.
Most of us will typically resort to foods that we like and that we’re comfortable with
and this week we encourage you to try more fruits and vegetables to get your colors in. Do your best to get different colors in as opposed to just one or two. The more colors, the better.
Below are some examples of the different colors that you can add to your food
With this new habit being added to your toolbox, don’t forget the ones we’ve already covered. Make sure you eat slowly and continue to focus on eating until 80% full.
Here are some tips for easy addition of colors into your diet: