Donald 🐝 Grandy PN

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What Should I Eat?


“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. By Brian St. Pierre, MS, RD, CSCS


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 Should I Eat?WHAT SHOULD | EAT?!

OUR 3-STEP GUIDE FOR CHOOSING
THE BEST FOODS FOR YOUR BODY

This easy-to-use chart shows you how to make healthier nutrition choices
for achieving your goals, while still enjoying the foods you love

KNOW YOUR FOODS

Nutritional value varies, but don't think of food as good” or bad’. Seeing it on a spectrum from
“eat more” to ‘eat less” helps you make better choices without branding anything off mits.

EAT MORE

PROTEIN CARBS

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egg whites ale]

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vgs and wh ree

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bargarco.
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yest cheese frozen nat

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Lents and beans.

Aim for a mix of whole-food tats
(ike nuts and seeds), blended whole
foods (ike nut butters), and pressed
ols (ike olive and avocado).

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<6 months and rit sumers

Uncatred  Medumien
cotagechwese meats

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PROTEIN CARBS ZN
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[oa ys, & ples and sured fl
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ow
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Processed Processes
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These foods are aiso rich sources of fats, RR
$0 be mindful of both their carbohydrate
and tat content

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Wondering about portions? Check out www precrsiomutribon. coy

VEGETABLES

Veggies of varying colors provide different nutrients and health benefits.
So make it a pont to "eat the ranbow’!

slr eio¥a

oon TT TWO orgs Gres pwoes
Eating a variety of colorful fru and starchy vegetables (like potatoes) also helps
you “eat the rainbow”, though these foods live in the carbohydrate category.

Not a veggie lover? Add herbs, spices, and aromatics, whech enhance flavor and provide 2ddibonal heath benefits
To learn how, check out www precsonnution. comy/Create-the perfect meaknfographs
and www precsionmrition.com/ dont le vegetables afographic

BASE FOOD CHOICES ON YOUR GOALS

The proportions of your food intake that come from the “eat more’, “eat some’, and
“eat less’ categories wil depend on how you eat now, and what your goals are

© eatmore’ ‘eat some” (@) ‘eat less’

EEX.

* you wart to generaly oyouwant to sgnficonty + you wont to sgficanty you love eatng hs way
Moro your heath Frieove you heat? Frrove your heath, of {The rouse won't make
youre newto exerase oF you exercise moderately, restat Shoe se Be
exercise moderately or are trang for an event heakt * you're prepanng for a
. J fie a hattenarathon or * you are trang for a magn bodybuilding. physaue, of
per #4 Ghetade cose alot event tke a ele athietc competion
«you wank tolock feel, and OMAN OF TITER 4 0 ro oud for you
Derform a te better than © you want above-average body s looks or
average body composson, athietc performance.
performance, and/or
recovery

ADJUST FOR YOUR
PREFERENCES AND LIFESTYLE

Your "eat more’, "eat some’, and “eat less” list is unique to you and may evolve as your
goals, likes, and dislikes shift over time. Use the table below to note your preferred foods

CREATE YOUR OWN SPECTRUM

PROTEIN CARBS FATS VEGGIES

Green foods | ike Green foods | ike Green foods | ike
or want to try: or want to try: or want to try:

 

Yellow foods Yellow foods Yellow foods
| want to incorporate | want to incorporate: | want to incorporate:

Red foods Red foods Red foods
| want to nduige n: I want to ndulge in: | want to nduige n:

HOW TO ADD FOODS TO THE SPECTRUM

At some point, you're going to want to eat foods that aren't on our spectrums.
Here's how to categorize them.

FIRST, FIGURE OUT THE MACRO CATEGORY:

ow. * Which macronutrient delivers the majority of the calories?
Classifying a food as the macronutrient that delivers the most calories is
generally a safe bet

* Which eating style do you follow?
For example, with most approaches, butternut squash would count as a vegge.
For someone eating low-carb or keto, it meght be a source of carbohydrates.

* How is this food commonly eaten?
Perhaps as a protem, starchy side, or fatrich topping?

NOW, DETERMINE ITS PLACE ON THE SPECTRUM:

How close is it to a whole food?
Generally, the more processed a food, the further it moves toward “eat less’.

®» = §

Apple Applesauce Apple juice

REMEMBER, YOU'RE THE BOSS

We've given you some ideas to get started. But YOU know best on
what works for you. Sustanable nutrttion always prioritizes: S/

v the foods and flavors you truly enjoy,
v the things you know how to cook or prep,
v and the portions that make sense for YOU.


Enjoy,


Donald Grandy

Precision Nutrition Certification

Sport and Exercise Coach

dongrandy@gmail.com


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Comments

Fay Vietmeier

1 year ago #2

"We are indeed much more than what we eat, but what we eat can nevertheless help us to become much more than what we are.” ~ Adelle Davis ... Excellent resource and food guide ...

Fay Vietmeier

1 year ago #1

Donald \ud83d\udc1d Grandy PN So very excellent Donald Many thanks ... I'm sharing the wisdom in your post ;~)

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