Jan 06

What’s Your Nutritional Plan?

Debbie Hatch  |  Family & F.I.T.  

Between posting my dive photo for #GGSFlawless, yesterday, and a question asked in one of the forums I follow.

“What nutrition plan does everybody follow?”

I’ve been thinking a lot about nutritional habits.


I’ve written down everything I eat for as long as I can remember. I have food journals dating back 30 years. No joke!!




I competed in Figure for a number of years and started counting macros – a whole new level of “writing stuff down”.

I did that (to the extreme) for about 5 years. There was good that came of it too. I can eyeball one serving of “this” and 3 ounces of chicken, like nobody’s business. Seriously, one of the reasons I start my clients out counting macros is because most of us have no idea how much (or little) we’re actually eating and we don’t know how much one serving is. Tracking gets you familiar with both.



For the last two – it was Thanksgiving at my son’s house two years ago that I decided not to count my food – I’ve done very little counting or recording.


I still worry about it sometimes.

“Oh my gosh…how many calories have I eaten today?”

“Is my protein on point?”

“How long can I get away without writing stuff down?”


BUT – – I am in the best shape of my life.
Not counting.

Protein Waffles (egg whites& protein powder)        topped with Greek yogurt and fruit.


There ARE certain things I do.

1. I make sure I have some protein with every meal.


2. I have a salad at least once a day (all the veggies, no cheese and typically little to no dressing).
3. I drink lots of water.


4. Before I eat, I check in.  I ask myself, “Are you really hungry? Would you sit down and eat fish and veggies right now?” OR “Are you just in a mood to munch? Do you just want that candy because it’s sitting here?” If I wouldn’t eat the fish, but I would eat the carrot cake, I’m probably not really hungry……

5. I no longer (I was raised this way…..it was a hard habit to break) feel like I need to clean my plate. I stop when I’m full – not when the plate is empty.

Keep it simple.

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