This easy-to-use visual guide shows you how to make healthier nutrition choices, and determine the best foods for your body, goals, and taste buds. In fact, our simple three-step process helps you create a customized healthy-eating menu in just a matter of minutes. And the best part: Nothing’s off limits.

+++

“What foods should I eat?”

It’s a question we hear often. Sometimes in desperation.

Not because of the easy choices—spinach, duh!—but because of the not-so-obvious ones that cause confusion.

Foods that have been demonized then celebrated. Or celebrated then demonized. Or that come in so many forms it feels impossible to know the best choice.

Over and over, we’re asked:

  • Are potatoes good or bad?
  • What about eggs?
  • Can I eat pasta?
  • Is cheese okay?
  • Do I have to live without bacon? (We told you about the desperation.)

To add to the confusion, it’s not always obvious how to classify a food. Is it mostly protein? A carbohydrate? A fat? Many people know to eat a mix of these macronutrients, yet aren’t sure how that looks in “real food”. The result: more questions.

That’s why we created this handy, visual food guide. It’s designed to help you make healthier choices, no matter your knowledge of nutrition.

But don’t expect a list of “approved” and “off-limits” foods. Instead, we like to think of foods on a spectrum from “eat more” to “eat some” to “eat less”.

This approach promotes one of the most crucial philosophies that runs through our nutrition coaching method: Progress, not perfection.

Use our continuums to make choices that are “just a little bit better,” whether you’re eating at home, dining out with friends, or dealing with banquet buffets on a work trip.

Plus, learn how to:

  • Incorporate a mix of proteins, vegetables, carbohydrates, and fat.
  • Strategically improve your food choices—based on where you are right now—to feel, move, and look better.
  • Customize your intake for your individual lifestyle and (of course) taste buds.

As a bonus, we’ve even provided you space to create your own personal continuum. That way, you can build a delicious menu of healthy foods that are right for you—no questions asked.

Download this infographic for your tablet or printer and use the step-by-step process to decide which foods are right for you (or your clients). 

Download the tablet or printer version of this infographic to discover your own personal “eat more,” “eat some,” and “eat less” foods (or, if you’re a coach, to help your clients).

Notes

Overview

This continuum of foods is broadly applicable to eating styles throughout the world, offering a framework for personalizing food choices to fit individual needs, preferences, and goals.

Each individual’s food list will depend on their:

  • eating style (e.g. keto, plant-based, Mediterranean, etc.),
  • activity level and type (e.g. professional triathlete, weekend warrior, desk worker, etc.),
  • goals (e.g. improve relationship with food, gain muscle, lose fat, promote health),
  • and more.

These helpful lists often evolve over time, as we all grow and change.

Process

Precision Nutrition’s nutrition experts collaborated to categorize foods along the continuum, allowing for multiple perspectives, debate, and decision making.

We considered:

  • Health/nutrition data
  • Recommended daily intake
  • Reward and palatability value
  • Nutrient density (macronutrients, micronutrients, phytonutrients, zoonutrients)
  • Level of processing

The goal here was not a “perfect, undebatable” list, but rather a practical, effective tool to help people progress toward health goals.

Exceptions are everywhere

A food that’s “eat less” for one person may be “eat more” for another. Some examples:

  • For a plant-based eater who struggles to get enough protein to meet their needs, protein powder may go from “eat some” to “eat more”.
  • For someone who already eats 2-3 servings of fatty fish per week, fish /algae oil may move to “eat less”. Conversely, someone who rarely eats fatty fish might benefit from categorizing fish /algae oil as “eat more”.
  • Sugary drinks are typically categorized as “eat less”. But endurance athletes may consider them an “eat some” item during training, and possibly even “eat more” during competition. Similarly, for individuals who struggle to gain lean mass, it may be beneficial to place a sugary protein + carbohydrate drink in the “eat some” category for consumption during exercise.
  • For someone who values environmental sustainability above all else, your personal spectrum will again look different (such as putting meat, water-hungry nuts like almonds, and other resource-intensive foods in the “eat some” or “eat less” categories).

Ultimately, context matters. The continuum is meant to be broadly applicable to most people. And yet it can never be fully accurate for any single individual. This is why we’ve provided you the tools and guidelines to make your own spectrums and lists.

Click here to read about the creation of the food continuum.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—such as helping them make better food choices that match their personal preferences—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 3rd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post ‘What should I eat?!’ Our 3-step guide for choosing the best foods for your body. [Infographic] appeared first on Precision Nutrition.

Powered by WPeMatico

Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Here’s how these tubers compare — and why both deserve a place in your diet.

++++

A few years back, some crazy nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”.

One group compared the glycemic index and load of sweet potatoes vs. potatoes. They suggested that since white potatoes tend to be higher, they should be avoided.

Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors.

And, of course, the carbophobes had their own take: All potatoes should be avoided because they’re too high in carbs and all those carbs will mess with your insulin regulation and cause fat gain.

Nonsense, all of it.

Both white and sweet potatoes, when eaten as part of a balanced and intentional diet, provide a fantastic array of nutrients while contributing to the satiety and deliciousness of any meal.

Check out this infographic to learn more about white and sweet potatoes, and why you should consider including both in your diet. (You can even download them for your printer or tablet).

Want to share this with family, friends, and clients? Click here to download the infographic and print it out, or save it on your tablet.

For an even more comprehensive take on this topic, check out our accompanying article, “Sweet vs. regular potatoes: Which are really healthier?”.

Passionate about nutrition and health?

If so, and you’d like to learn more about it, consider the Precision Nutrition Level 1 Certification. Our next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 3rd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post Sweet potatoes vs. potatoes: Which are really healthier? [Infographic] appeared first on Precision Nutrition.

Powered by WPeMatico

Organic produce, artisanal sourdough, strictly grass-fed meat: Yes, they’re ‘good’ for you… but they’re also too expensive for most people. The great news? There are foods that are both nutrient-rich and budget-friendly. In this infographic, we’ll show you five ways to eat healthy on a budget — while making your taste buds happy too.

+++

People who struggle to consistently eat healthier often face one or more of the following common (and very legitimate) challenges:

  • Zero time to cook or do meal prep.
  • Deeply ingrained food habits that provide a sense of comfort and routine.
  • A strong preference for french fries over steamed broccoli.

In Precision Nutrition Coaching, we have a host of time-saving, prioritizing, and palate-developing strategies to help clients overcome these obstacles.

But there’s another everyday barrier to good nutrition that can be a bit trickier to negotiate: Money.

Considering all the pressures and expenses folks are dealing with, it’s understandable that eating healthy can feel financially daunting.

Unfortunately, it’s true that fresh fruits and vegetables, lean animal proteins, whole grains, and nuts and seeds will cost you more than a diet of mostly processed and fast foods.

But it is possible to eat a very healthy diet, even when money is tight.

For this infographic, we collaborated with Community Food Centres Canada to offer five effective, real-life strategies to help you put nutritious, delicious food on the table regularly,  sometimes for just a few extra cents per meal.

The coolest part: Some of the changes to your routine may be surprisingly small — yet lead to really big benefits.

Download this infographic for your printer or tablet, and keep use it next time you’re planning meals or making a grocery list. (And coaches: Feel free to hand this out to clients who could benefit.)

 

Don’t forget to download the printer or tablet version of this infographic. Post it on your fridge or in your pantry for easy access.  (And coaches: Share these strategies with your patients/clients to show them how healthy eating can be within their reach.)

Want help becoming the healthiest, fittest, strongest version of you?

Most people know that eating plenty of fresh, whole foods is key to getting the health and body they want. But they need help figuring out how to eat that way consistently, in the context of all the other priorities and demands in their lives.

Over the past 15 years, we’ve used the Precision Nutrition Coaching method to help over 100,000 clients lose fat, get stronger, and improve their health… for the long-term… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness, and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, January 9th, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post How to eat healthy on a budget: 5 ways to prioritize nutrition while reducing cost. [Infographic] appeared first on Precision Nutrition.

Powered by WPeMatico

Can’t resist the chips… the cookies… the ice cream? Actually, it’s normal to feel like you can’t stop overeating certain types of foods. Processed foods, in particular, are explicitly designed to be hyperpalatable and irresistible. Here’s how it works — and what to do about it.

+++

In the car… at your desk… with friends at a party… waiting for your partner at a bar… standing over the kitchen sink.

In our modern lives, it seems like there’s no context that’s not right for crunching on cheap, delicious junk food.

And how often do we keep the indulgence to one handful… a couple bites… just a taste? Once that package is open, most people end up eating more than they meant to. Much more.

There’s a reason this experience of losing control with processed food is so universal. The food industry has expertly created cheap, easily accessible products that our taste buds — and our brains — cannot resist.

By pairing perfectly-engineered, lab-created flavors with emotionally appealing marketing campaigns, food manufacturers devise products that make us feel powerless in the face of their tastiness.

They even take advantage of our evolutionary preferences for certain types of textures and flavors. Yup, our brains are actually hardwired to want more of these artificial concoctions.

And while this junk food might be delicious and fun to eat, there’s a big problem: It’s creating a vicious circle of cravings, guilt, and feeling out-of-control — not to mention poor health.

But here’s the good news: It is possible to beat the system.

In this infographic, we’ll explain exactly how manufacturers make junk food so irresistible, plus why we’re incredibly likely to overeat when faced with it. Then, we’ll outline 7 strategies to help you explore your relationship with processed food and take back control of your grocery cart, pantry, and eating habits.

Download this infographic for your tablet or printer and use the step-by-step process to stop junk food overeating in its tracks.

Don’t forget to download the tablet or printer version of this infographic and use its practical tips for understanding — and changing — your behavior around processed food.

(And coaches: Pass these strategies along to your patients/clients for effective steps toward habit change.)

For an even more in-depth look at junk food and how it leads to overeating, check out our accompanying article, “Manufactured Deliciousness: Why you can’t stop overeating (plus 3 strategies to get control).

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes — especially when it comes to deeply ingrained snacking habits — is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, October 3rd, 2018.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post Why you can’t stop overeating junk food. Plus 7 ways to get control. [Infographic] appeared first on Precision Nutrition.

Powered by WPeMatico

Almost everyone knows what to do to get fitter and healthier. (For most people it starts with: Move more and eat fewer processed foods.) But when life’s already full, how can you expect to actually do those things? With these 7 practical tips, of course. They’ll help you make more time for exercise and nutrition, even in the context of your busy life.

++++

You just finished drop-off, are running late for work, and know your day is packed with meetings. Thinking ahead to dinner, you’re wondering how you’ll manage anything more involved than ordering a pizza on your takeout app.

And when the kids are finally fed and in bed? You just want to put your feet up and veg out in front of the TV or get stuck in a good book.

Most days, it seems like you’re meeting basic needs — work, food, clothes, a not-filthy home — by the skin of your teeth. How are you supposed to find eight hours to sleep, never mind an hour for yoga plus 10 minutes to chop veggies?!

If you’ve been wanting to eat better and exercise for a long time but life feels like an endless conveyor belt of busyness, and you can’t get off, we get it.

At Precision Nutrition, we’ve coached nearly 100,000 clients. Many are busy moms, overworked professionals, single parents, students working multiple jobs, caregivers to aging parents — sometimes all of the above.

Heck, many of us are in the same boat, which means we’re no strangers to busy clients and busy lifestyles. The good news? We’ve found a system for helping folks prioritize health, organize their schedules, and get things done.

And, in today’s infographic, we’ll share that system with you.

Download it for your tablet or printer and keep it handy as you learn to make exercise and nutrition bigger priorities in your life.

Have family, friends, or clients who struggle to fit exercise and nutrition into their lives? Print out the infographic or save it on your tablet.

Interested in even more tips from Precision Nutrition, check out these additional resources for busy people trying to improve their health:

Want help becoming the healthiest, fittest, strongest version of you?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

That’s why we work closely with Precision Nutrition Coaching clients to help them lose fat, get stronger, and improve their health… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, July 18th, 2018.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post 7 effective ways to make time for exercise and nutrition. [Infographic] How to prioritize health, organize your schedule, and get things done. appeared first on Precision Nutrition.

Powered by WPeMatico

I’ve always had a thing for working my arms. For some reason, they’ve always just been the most responsive to strength training. My friend Sam jokes that she never sees in me in sleeves. She’s not wrong — I do love to show off my arms. Everybody’s got their thing, right? With so much equipment out there, and new stuff being added all the time, dumbbells (here are our fave ones to use) are still the perfect tool to build your bi’s and tri’s. So here we go again, finding new purpose for an old favorite — this time we’re using …

The post The Best Dumbbell Exercises for Your Arms appeared first on Fit Bottomed Girls.

Powered by WPeMatico

We’ve recently recorded some POWERFUL podcast eps with women who have recovered from eating disorders. And, man, their stories are intense. And maybe the scariest part is that eating disorders, orthorexia, compulsive exercise and body dysmorphia are all on the rise … everywhere. It’s dangerous — seriously life threatening. In the upcoming pod eps you’ll get some good tips and thought-provoking discussion on this, but because they’re not live just yet (just a few weeks away!) we wanted to share this powerful infographic from EDCare that shares 12 signs that someone might be crossing from healthy behavior to a dangerous …

The post 12 Signs That “Healthy” Is Becoming a Dangerous Obsession appeared first on Fit Bottomed Girls.

Powered by WPeMatico

You already know how important it is to find your deep inner why when it comes to getting healthy, losing weight or improving your fitness (or, really, any other goal you ever set), but did you know that your personality can play a big role in that, too? And, if you’ve got the right awareness of it, you can actually harness it to make you feel more motivated … thereby increasing the likelihood that you actually reach your goals. True. Story. And this flowchart from Quid Corner breaks it down easily and perfectly. Simply read through, answer the questions, figure …

The post How to Use Your Personality to Supercharge Your Motivation appeared first on Fit Bottomed Girls.

Powered by WPeMatico

We all know that runners are a separate breed of awesome. And that to be “a runner,” all you have to do is, well, RUN. It’s a community of peeps that we are proud to be a part of. We mean, just look at this infographic from 16best.net that highlights 86 unbelievable facts about running. While our personal focus isn’t ever to burn off calories or food, it is damn amazing to see just how running can impact various aspects of your health … along with how you stack up to other runners in all kinds of ways ranging from …

The post 86 Awesome Facts About Runners and the Sport of Running appeared first on Fit Bottomed Girls.

Powered by WPeMatico