I’ve heard from various sources that nutrition is 80 percent of the formula for achieving fitness and health goals (the other 20 percent being exercise). While I am skeptical that it is possible to calculate the exact weight of diet in sustaining a fit lifestyle, I concur that diet is likely the most important component.

To clarify: when I use the term “diet,” I mean a nutrition regimen or a way of eating. I do not use “diet” in the sense that it is most often used (especially by young women) to refer to caloric restriction for the purpose of losing weight. Henceforth, that interpretation of “diet” shall be referred to as “starvation diet.”

Starvation diets cannot be sustained, are psychologically and physically counterproductive and have no place in a healthy lifestyle. Dramatic caloric reductions kill your metabolism and effectively cause your body to eat itself, breaking down your own muscle to feed your survival needs. When you attempt to return to a “normal” diet, your body will be quick to pack on fat in case you decide to starve it again. Make healthy choices an element of who you are, and don’t treat a starvation stint as a quick fix for the weekend pizza binge.

 

On to the lean meat and sweet potatoes!

Frequency:

I believe that meal frequency is extremely important. It makes sense that your body will perform optimally when it is fed frequent, small and high quality meals. Eating large meals (especially if they are carb dense) triggers an insulin spike that causes your body to store the calories it hasn’t used as fat. Infrequent eating slows down your metabolism and causes fatigue.

I suggest five to seven meals per day. As a personal rule, I will not go more than 3 hours without eating. The amount of food consumed at each meal will obviously depend on an individual and on the fitness goal. I don’t recommend counting calories. Calorie counting can become obsessive, and is almost impossible to do accurately.

 

Quantity:

The first and most important rule in determining meal size is to practice “intuitive eating.” The idea is simply to listen to your body. Eat when you’re hungry. Eat slowly, and enjoy the food. Stop when you’re full. This seems so simple, but is shockingly difficult at times. Waiting until you’re “hungry” does not mean waiting until you are doubled over with cramps. Conversely, it does not mean “boredom hunger.” I used to eat mindlessly to take a break from work, or because people around me were eating. It’s a worthwhile challenge to learn how to feed your body when it actually needs nutrients.

Knowing when to stop eating is equally important. Accept that it is not necessary to finish everything on your plate. When you are serving yourself buffet style, take small portions and come back for more if you’re still hungry. Take time to chew each bite thoroughly, and put the fork down between bites. You’ll feel satiated sooner, and you’ll be able to ascertain more readily when your body is full.

There are guidelines I find useful in scaling the amount of food I eat at a given sitting. I start with a palm-sized portion of protein (roughly 4 oz of meat, tofu or eggs). I add two cupped handfuls of fruits and veggies (salad, steamed veggies, etc). I top this off with a complex carb like half a cup of brown rice or a small sweet potato. Healthy fats are important in moderation — twice a day I add a tablespoon of flaxseed or nut butter, a small handful of raw nuts, a quarter of an avocado or an egg yolk.

Quality:

Some suggestions that can be implemented with relative ease to jump-start healthy eating:

1. Befriend the salad bar: you can’t go wrong with fresh veggies — they are *almost* impossible to over consume.

2. Beware propaganda: Being “organic” doesn’t make something healthy. Having no “trans fats” doesn’t make something non-fat. Vegan, gluten-free and dairy free options are wonderful for people who require those specifications, but I too often encounter the misconception that these diets are inherently “healthy” or somehow superior. Don’t be duped! A diet with meat, gluten and milk can be perfectly healthy (provided you’re not allergic to any of these things of course).

3. Decrease (don’t eliminate) fat: Stop with fried food. Frying is just not necessary — pick grilled or baked options. Look for low fat milk/cheese/other dairy, and go for lean cuts of meat. Try to cut out butter and animal fats — look for coconut oil, olive oil or flaxseed oil instead. Avoid creamy sauces, which are usually thick with cheese, butter or heavy cream.

4.Decrease sugar intake. I do not support no-carb diets, but I am a fierce advocate of eating mostly complex carbs. Sugary foods are addictive and trigger the insulin response that can lead to excess fat storage. If you pay attention, you’ll find hidden sugar EVERYWHERE: yogurts, breads, cereals and “juice” drinks. It’s a filler ingredient and usually unnecessary.

 

There is much, much more to say about nutrition and healthy diet. The next column will offer suggestions more specific to navigating the dining halls and incorporating healthy habits into a fast-paced college lifestyle at Stanford.

 

This piece is the second in a three-part-series on fitness and nutrition. Email Erica your feedback at [email protected].