Balanced Nutrition Framework
Eat to thrive
The Balanced Nutrition Framework emphasizes the importance of prioritizing protein, fruits, and vegetables in one's diet. It encourages individuals to focus on whole foods, rather than relying on supplements or restrictive diets. By doing so, individuals can improve their overall health and well-being, while also supporting their fitness goals.
- Prioritize protein at every meal
- Eat a variety of fruits and vegetables
- Focus on whole foods, rather than supplements or restrictive diets
- Assess Your Current DietTake a close look at your current eating habits and identify areas for improvement. Consider keeping a food diary to track your intake and identify patterns.Pro tipBe honest with yourself, and don't be too hard on yourself if you're not where you want to be.WarningAvoid being too restrictive or perfectionistic, as this can lead to burnout and decreased motivation.
- Set Realistic GoalsSet specific, achievable goals for improving your nutrition. This might include increasing your daily intake of fruits and vegetables, or reducing your consumption of processed foods.Pro tipMake sure your goals are aligned with your values and priorities, and that you have a clear plan for achieving them.WarningAvoid setting unrealistic goals, as this can lead to frustration and decreased motivation.
- Focus on Whole FoodsPrioritize whole, unprocessed foods in your diet, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Aim to include a variety of colors on your plate to ensure you're getting a range of nutrients.Pro tipShop the perimeter of the grocery store, where the whole foods tend to be located.WarningBe aware of hidden sources of processed foods, such as sauces and condiments.
- Stay HydratedAim to drink at least eight glasses of water per day, and limit your intake of sugary drinks. Consider incorporating hydrating foods, such as watermelon and cucumbers, into your diet.Pro tipKeep a water bottle with you throughout the day to stay on track.WarningBe aware of signs of dehydration, such as headaches and fatigue.
Dr. Kelly Starrett, the creator of the Balanced Nutrition Framework, has seen firsthand the benefits of prioritizing whole foods and sustainability in his own diet. By focusing on protein, fruits, and vegetables, he has improved his overall health and well-being, while also supporting his fitness goals.
A professional athlete, seeking to improve their performance, worked with Dr. Kelly Starrett to implement the Balanced Nutrition Framework. By prioritizing whole foods and sustainability, the athlete saw improvements in their energy and endurance, and was able to perform at a higher level.
Dr. Kelly Starrett, a physio coach and expert in human performance, developed this framework based on his experience working with athletes and individuals seeking to improve their health and fitness. He recognized the need for a balanced approach to nutrition, one that prioritizes whole foods and sustainability over quick fixes or extreme diets.