5 Tricks This Dietitian Uses to Keep Fitness & Nutrition Goals On Track
Sure, you’ve gotta work out regularly if you want to get in shape. But when it comes to getting lean, what you eat is paramount. “I always say that the nutrition piece is the most important. Exercise matters, but you can’t out-exercise a bad diet,” says Major Kelly Kaim, MS, RD, CSSD, a performance dietitian
Sure, you’ve gotta work out regularly if you want to get in shape. But when it comes to getting lean, what you eat is paramount. “I always say that the nutrition piece is the most important. Exercise matters, but you can’t out-exercise a bad diet,” says Major Kelly Kaim, MS, RD, CSSD, a performance dietitian and assistant strength and conditioning coach with the U.S. Army. (Yup, she helps soldiers get into tip-top shape.)
Thankfully, getting the nutrition part right doesn’t have to be complicated. It’s really just about keeping a couple of key rules in mind—and getting a little extra help from Kevin’s Natural Foods. Here, Maj. Kaim reveals the go-to tips she gives her soldiers to help them crush their fitness and food goals so you can crush yours, too.
1. Pump Up Protein
Getting enough of the macro is number one for Maj. Kain and her soldiers. “Whether you’re trying to gain muscle or lose weight, protein is important,” she says. “If you don’t get enough in your diet, your body will break down protein from your muscles, which slows metabolism over time.” It’s key for helping you stay full, too, since it’s digested more slowly than carbs (which get broken down quickly and can cause your blood sugar to spike and crash, leading to cravings). Aim to get 25 to 40 grams of protein at meals and 15 to 30 grams at snack time, Maj. Kain recommends, always prioritizing lean animal proteins like skinless chicken, fish, beef, Greek yogurt, and cottage cheese.
A go-to: Parmesan Basil Chicken Frozen Bowl
With 34 grams of lean protein per serving, this satisfying bowl will keep you and your muscles fueled until your next meal.
2. Slash Refined Sugars
Empty calories can derail your get-lean efforts, since they basically deliver extra (read: unnecessary) energy with zero extra nutrition. And for most people, says Maj. Kaim, “a lot of those empty calories are coming from sugar.” So pay attention to where the sweet stuff might be sneaking into your diet: Premade salad dressings, breads, and yogurt are some common culprits. Once you’ve ID’d your offenders, seek out lower-sugar alternatives (and avoid refined sugar altogether) by checking product ingredient lists. “Sugar should not be in the first couple of ingredients, since labels list ingredients in order from most to least,” she adds.
A go-to: Cilantro Lime Chicken
This entree has no added sugar, but it’s still packed with flavor, thanks to a bright chimichurri sauce made with cilantro, lime, and garlic.
3. Get More Veggies
Carbs get a bad rap, but you shouldn’t ditch them entirely, especially as long as you’re supplementing with plenty of veggies. Just be strategic about timing: Have a meal rich in complex carbs before working out, then taper off your intake at other times of the day in favor of lower-carb options. “If you’re most active in the morning, that may look like a breakfast and lunch with more carbohydrates, and then primarily protein and veggies for dinner,” Maj. Kaim says. “This can help accelerate weight loss, but not impact physical activity and calorie burn negatively.”
A go-to: Honey Garlic Chicken Stir-Fry
High-protein entree with veggies? Check. Just add a side of brown rice for those times when you need the carbs, and skip it when you don’t. It’ll hit the spot either way with its tender chicken and crunchy green beans in a bold honey-garlic sauce.
4. Say Yes to Clean Convenience
Eating clean isn’t just about balancing protein, carbs, and calories. It’s also about steering clear of additives your body just doesn’t need. “It’s never a bad idea to eat food that’s as natural as possible,” Maj. Kaim says. That means seeking out animal proteins made without hormones and antibiotics—like all the products made by Kevin’s Natural Foods—whenever you can.
A go-to: Thai-Style Coconut Chicken Frozen Bowl
Sure, you can make your own coconut chicken when you’re up for a weekend project. But when you’re craving slow-cooked comfort during a jam-packed day, this bowl delivers with tender chicken-breast strips and broccoli, carrots, and cauliflower rice in a rich, flavorful coconut curry.
5. Try Takeout Alternatives
When there’s zero time to cook, a clean ready-to-heat meal can help you stay on track without resorting to takeout. “Clean convenience foods are preferred to eating out, because serving sizes are much more appropriate,” Maj. Kaim points out. “In general, when eating out you can expect portions to be at least 1.5 to 2 times larger than normal.” And those extra calories add up, potentially thwarting your fitness goals.
A go-to: Teriyaki-Style Beef
This entree serves up takeout-quality beef without the mystery—making for a protein-packed meal you can feel good about. The soy-free sauce really wins on flavor too, with savory coconut aminos, spicy ginger, and savory garlic.
Marygrace Taylor is a health and wellness writer for Prevention, Parade, Women’s Health, Redbook, and others. She’s also the co-author of Prevention’s Eat Clean, Stay Lean: The Diet and Prevention’s Mediterranean Kitchen. Visit her at marygracetaylor.com.
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