I’m not a dietitian—this is just my perspective from years of professional and personal experience. If you want specific advice tailored to your needs, I highly recommend reaching out to a registered dietitian for expert guidance.
Nutrition can feel complicated, overwhelming, and confusing because of all the conflicting information out there. Carbs are good, carbs are bad, don’t eat this, eat that, avoid eating past a certain time, only eat during this window… it’s enough to make your head spin.
A lot of people feel frustrated because they just want to improve their health and body but don’t know where to start. So, I wanted to answer some of the most common nutrition questions I get. Fair warning—many of these answers will be “it depends” because nutrition isn’t one-size-fits-all.
“What should I be eating?”
It depends on your goals. Are you trying to lose fat, build muscle, improve performance, or just feel better overall? A good baseline is focusing on whole, nutrient-dense foods—lean proteins, healthy fats, fiber-rich carbs, and plenty of fruits and vegetables. Most people do well by reducing overly processed foods and getting enough protein, but the specifics vary based on your needs and lifestyle. To make this easier for yourself, choose to eat 3 meals a day with some snacks if needed between. Typically aim for high protein meals with complex carbs and unsaturated fats. Here’s a list of ideas to choose from for snacks, breakfast, lunch, and dinner.
Snacks
– Protein bars, protein shakes, protein chips.
– Cheese sticks, Greek yogurt, cottage cheese.
– Hard-boiled eggs, beef jerky, deli meat.
Breakfast
– Scrambled eggs with whole-wheat toast and a side of turkey bacon
– Oatmeal with a scoop of protein powder mixed with berries & nuts
– Breakfast burrito with eggs, cheese, turkey sausage, and salsa in a whole-wheat tortilla
Lunch
– Grilled chicken sandwich on whole-wheat bun with veggies
– Lean ground beef taco meat with brown rice, black beans, fat-free cheese
– Baked salmon with couscous and veggies
Dinner
– Stuffed bell peppers with lean ground beef, brown rice, fat-free cheese
– Grilled steak with sweet potato and veggies
-Pork chops with roasted potatoes and veggies
“How much protein should I be having?”
A solid general guideline is around 0.7 to 1 gram of protein per pound of body weight if you’re training regularly. If you’re more sedentary, you might not need as much, but if you’re trying to build muscle or maintain strength while losing fat, protein becomes even more important. Prioritizing high-quality sources like lean meats, fish, eggs, dairy, and plant-based options like beans and lentils is key.
If you’re on social media you’ll be able to find tons of recipes for high protein meals and snacks which has been my favorite go to as of lately. A rule of thumb that I keep in mind as well for protein is the 10/100 ratio, meaning for every 100 calories I want to aim for 10 grams or more of protein. The more protein you have the more muscle you build and the more muscle you have the healthier you will be.
“Are carbs good?”
Carbs aren’t inherently good or bad—they’re just fuel. The type and amount you need depend on your activity level, metabolism, and goals. If you’re training hard, carbs can be a great source of energy. If you’re more sedentary, you may not need as many. Whole food sources like fruits, vegetables, potatoes, rice, and oats are generally better choices than ultra-processed carbs that spike your blood sugar and leave you crashing.
Another concept to consider is how food, especially carbs, are not moral, meaning that they aren’t good or bad, they’re just a nutritent that provides your body with fuel. Some may have higher nutrient density like oatmeal and whole grains, where as some are lower in their nutrient density like donuts and other simple carbs.
“Is intermittent fasting good?”
It depends. Intermittent fasting (IF) can be a useful tool for managing calorie intake, improving insulin sensitivity, and simplifying meal timing. Some people feel great on it, while others struggle with energy and cravings. IF isn’t magic—it works if it helps you stay consistent with your nutrition, but it’s not necessary for fat loss or overall health. If it fits your lifestyle and makes it easier to stay on track, go for it. If not, don’t force it.
I’ve played around with variations of IF to help myself stay within my guidelines of how much I’m eating. For example, on days I know I’m going to be less active, I’ll wait until later in the day to have more first meal knowing that there’s not much going on. Another thing that I do with IF is use it as a guideline to prevent having late night cravings where I say at this time I don’t eat anymore because my day is done.
Final Thoughts
Nutrition isn’t about perfection—it’s about consistency and sustainability. The best diet is the one that helps you feel, perform, and live better without making you miserable. Focus on whole foods, get enough protein, stay hydrated, and find an approach that works for you. And if you’re still feeling lost, getting professional help from a dietitian can be a game-changer.
Got more nutrition questions? Shoot me a message!