Ever notice how what you eat can change your whole day? A heavy lunch might make you sluggish, while a balanced meal can leave you feeling clear-headed and energized. That’s no coincidence. Nutrition plays a big role in how we feel, think and go through everyday life.
Marissa Ott, APN, a National Academy of Sports Medicine (NASM)-certified nutrition and wellness coach at Atlantic Health, knows the importance of eating well firsthand. She lost 200 pounds without fad diets or extreme restrictions. Instead, she created a sustainable lifestyle that focused on regular exercise and healthy foods. Most importantly, she felt good throughout the process. Ott shares more about how a nutritious diet can help you feel and live your best.
Food that fits your life
The first step is shifting the way you think about nutrition. Instead of seeing it as a strict “diet,” think of it as a way to support your body and mind.
“Taking care of yourself isn’t just about living longer,” Ott says. “It’s about feeling good along the way. Physical, mental and social well-being all play a role in your overall health, and your diet should support that. It should work with your life, not against it.”
That starts with knowing how much energy your body needs. Everyone has a basal metabolic rate (BMR). It’s the number of calories your body burns at rest to keep things running. When you factor in physical activity, you get a more accurate idea of how many calories you should consume each day. If weight loss is your goal, try making a small reduction in your everyday consumption — known as a calorie deficit.
Balancing your plate
Where your calories come from matters, too. Your body needs a mix of macronutrients, including protein, fat, fiber and carbohydrates.
- Protein is essential for building muscle. Depending on your activity level, you should consume 1.2 to 2.4 grams per kilogram of body weight.
- Fats often get a bad rap. But healthy fats from foods like avocado, salmon, nuts and eggs are actually important. They help your body absorb key vitamins like A, D, E and K. Fats should make up about 20-35% of your daily calories. Limit saturated fats to less than 10%.
- Fiber supports your digestive health. You should aim for around 30 grams per day.
- Carbs should make up the remainder of your calories once you meet your other intakes.
And to wash it all down? Water. It helps regulate body temperature, protect tissues and joints, absorb nutrients and improve physical performance.
Busting nutrition myths
Ott breaks down some common myths about healthy eating.
Myth: “Carbs make you gain weight.”
The real issue is overall calorie balance. Complex carbs, like whole grains or sweet potatoes, offer vitamins and steady energy. They’re a staple in many athletes’ diets. Simple, sugary carbs can lead to energy spikes and crashes.
Myth: “Sugar is toxic.”
Not true. While you should limit your added sugar intake, sometimes it’s good for your mind and body to eat foods just because you enjoy them.
Myth: “You should eat small, frequent meals.”
There’s no one-size-fits-all rule here. Whether you eat three big meals or five smaller ones, what matters most is your daily intake. Pick a pattern that fits your lifestyle and keeps you feeling well.
Myth: “Skipping breakfast is bad for you.”
Not necessarily. It’s okay to eat your first meal later in the day if that’s what works best for you. Again, total daily nutrition is what really counts.
Fueling your body and life
When you understand how food affects your energy, mood and overall health, it’s easier to make choices that support the life you want.
“Nutrition doesn’t have to be complicated or restrictive,” Ott says. “It can be empowering, enjoyable and one of the best tools for feeling your best.”
Related articles
