Seriously though, I’m of the belief that if you lined up all of your meals in a day, side by side, it should look like some sort of effed up rainbow.
You need your micronutrients!
What are those?
Most of you are probably familiar with macronutrients (proteins, carbs, fats, fiber) as they are the essential building blocks of every meal. You’ve also probably heard the expression “if it fits your macros, eat it” which is pretty much saying to worry less about caloric content and more about the presence of key macronutrients in your meals.
Micronutrients however, such as vitamins and minerals, don’t get as much attention but also support critical functions in the body and brain. There are a ton of different micronutrients that our bodies need and many of them are hiding in various naturally colorful foods – not skittles though, sorry…
Today, our typical meals don’t have as much biodiversity as they used to, so we need to be intentional about getting a variety of colors on our plates and into our bodies.
Take a classic summer meal – a brown hotdog in a white bun…while it may fill you up (and fit your macros) it’s empty of micronutrients. If you don’t add some color to that plate, you will be depriving your body of essential support.
Whether your life is full of bliss or full of battles, micronutrients matter. Maintaining poor nutrition habits and neglecting the importance of micronutrients is like going into battle with no armor or heading to a party hungover and on no sleep…it’s going to hold you back.
For my “healthy” eaters:
I have a lot of friends that “eat healthy” but every meal they eat consists of chicken, brown rice, and broccoli. They eat it every day because its consistent, rich in macronutrients, and keeps them lean. While that is a healthy meal in and of itself, it only contains 3 colors! By eating that for every meal, other than being boring and miserable (trust me…I’ve done it), you miss out on so many essential micronutrients that support optimal human performance. Next time you are doing your Sunday meal prep, I encourage you to intentionally add a few new colors (yellow, red, orange, blue, and purple) into the mix.
For my picky eaters:
The problem with being a picky eater is that it’s a vicious cycle. Your body is extremely adaptable, which can be good or bad – it can adapt to love healthy nutrient-rich foods or it can adapt to love sugar and artificial flavoring, it all depends on which “wolf” you feed. For example, I remember in high school I loved drinking Coke. I would come home from school, eat an Ellio’s pizza and crush a can of Coke. I would often drink 3 cans a day. When I stopped drinking soda, I stopped cold turkey. I switched to only drinking sugarless beverages such as water, black coffee, and tea. I remember trying a coke ~2 years later thinking it would be a nice treat…instead, it tasted like brown sludge. Disgusting.
What happens is that when you purposefully change your eating behavior, your sensitivity to certain foods (salt, sugar, etc.) starts to change. Over time, my body began to adapt to healthy eating behaviors and I am now much better off for it. Remember, you literally become what you eat so my perspective here is “fake it till you make it” – put some good food into your body consistently for 2 weeks and watch as you begin to acquire a taste for it.
Eating healthy doesn’t need to be a chore. Food is meant to be enjoyed and your relationship with food is a very important one, so get creative!
The internet has fueled creative (healthy) dishes like you wouldn’t believe. Today, if you have a food you’d like to cook with, simply google the food item (such as broccoli) and add some other things you love into the search (i.e. Asian broccoli with coconut and ginger recipe.) Even if you don’t find exactly what you’re looking for, scroll through the pages and I guarantee you will find a few interesting recipes. You can even include search terms like “quick” or “simple” into the search bar if you’re strapped for time. Finally, If you want to take your creativity to the next level, IBM’s program Chef Watson uses artificial intelligence to find flavors that work well together – you can literally look in your fridge, type in a few ingredients that you have on hand and Chef Watson will spit out a recipe that you can try.
For those of you too busy to cook:
That’s another post for another day but my quick recommendation here are to:
- Go out and pay the bit of extra money for some healthy/diverse foods – think of it as health insurance…
- Find a meal prep service near you. They are popping up all over the place and if you do the math, most packages (NJ/NY is what I’ve searched) come out to be $9-12 which is pretty reasonable…relatively (delicious, colorful, healthy meals here in Ecuador are $1-$5)
- Supplement your diet with quality vitamins and minerals (again, another post for another day)
Just eat your colors, Fam.
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