Nutrition – February 2023

This page contains Nutrition Materials for Purpose Posse Members – Last updated 1/19/23

 

You can access the contents of this page with the tabs below:

  • Nutritional information for the current month of the Purpose Posse
  • Valuable Nutrition Tips and Tricks
  • Tools You Can Use

 

February Nutrition: 101 Nutrition –

FOOD IS NOT THE BOSS OF ME- In the Purpose Posse we believe that Intuitive Eating is the foundation for our mindset in nurtition. This program below is a great option to begin or strengthen in this way of eating. 

Get free from the world’s prescription of what you should eat or drink or what your body should look like. By inviting the Lord into all areas of your life – specifically your food choices – you can learn to trust your hunger and fullness cues and see your body as God sees it.

 

Benefits of this Program

Food will no longer be the boss of you!

  • Gain tools to get back in touch with who God made you to be
  • Learn how to invite the Holy Spirit into your relationship with food
  • Better decision-making in your food choices
  • Freedom from negative thoughts about food
  • Feel better physically and mentally
  • A stronger relationship with God and increased faith
  • Help set others free

 

Why do it?

The world has set overwhelming and unattainable standards for our bodies through diet culture – we need something different! You may feel as if your personal relationship with food is complicated, but there is hope! We can train up our bodies and minds to lean in and learn to listen to the One who made us good. Turn down the volume on diet culture and tune into God’s voice by joining us for our new program, Food Is Not the Boss of Me!

Sign up Here for Food Is Not the Boss of Me

Here are some “Evergreen” nutritional tips and tricks that the Purpose Posse has uncovered over the months.

Traditional:

  • 45-65% of carbohydrates
  • 10-35% of protein
  • 20-35% of fat

High Protein:

  • 20-25% of carbohydrates
  • 45-55% of protein
  • 25-35% of fat

Low Carb:

  • 10-15% of carbohydrates
  • 45-50% of protein
  • 35-45% of fat

So… what’s right for you?

Remember, being aware of what you’re taking into your body is the most important part! Then, consistency. So, start reading labels and familiarizing yourself with the amount of carbs, protein, and fats in your current diet, pick one of these that sounds right for you and give it a try! It’s all about long-term health and awareness.

6 Tips to help you watch your portion sizes

  1. Use a smaller plate.
  2. Use your hand as a guide! (see picture below)
  3. When eating out get your to go container first and put half your portion away.
  4. Start meals with a glass of water.
  5. Eat slowly. It takes time to digest.
  6. Don’t eat straight from a package.


Check Out the Nutrition Terms

Check Out the Total Calories Find out how many calories are in a single serving.
Excellent source of:
Provides at least 20 percent or more of the Daily Value of a particular vitamin of nutrient per serving.
Calorie free:
Less than five calories per serving.
Fat free/sugar free:
Less than ½ gram of fat or sugar per serving.
Low sodium:
140 milligrams or less of sodium per serving.


Shopping List by Recipe

Another way in which to organize a grocery list is by recipe and then by food category. This is a two-step process that may be helpful for individuals who like to use recipes and/or plan specific meals for the week ahead of time. With this approach, individuals may select two or three recipes for the week ahead and note the specific ingredients required for each. These ingredients are then grouped together in one list that is organized by food categories (as in the Sample Grocery List Template). Listing similar items together in specific food categories such as produce, dairy, seafood, etc. can help streamline the shopping experience and make it more efficient.

A haphazard or disorganized list (or lack of a list) can lead to back-tracking across a grocery store for forgotten items. This is not only inefficient but can also expose consumers to more products in the store (as they backtrack through it) and increase the amount of time that they spend in the store. Both of these behaviors, in-store travel distance and length of time in the store, have been associated with an increased likelihood of making unplanned purchases (Hui et al., 2013; Bell et al., 2011).

SNACKS

Snacks should, ideally, serve a purpose in your diet. And, as with meals, they should be planned out and/or planned for within the context of an overall healthy eating pattern.

Snacks should be within an appropriate caloric range for you and should be considered in relation to your nutrient composition and contribution to your diet. The size of the snack will depend on your overall calorie needs and your preference of meal frequency

Diet Overview