Let's go Back to Basics

When life gets busy, eating well can seem complicated. That’s why we've designed the 'Back to Basics' Meal Guides at Move With Us to simplify healthy eating and help you stay on track. These guides break down your meals into easy, balanced options that focus on whole foods and proper nutrition without over-complicating things. This blog will walk you through how to use these Meal Guides, the importance of tracking your intake, and how understanding the basics of macronutrients (macros) can help you reach your health goals.

Purpose of a Meal Guide

Meal Guides are designed to give you a clear picture of what a day of eating can look like, tailored to your fitness and health goals. At MWU, our Meal Guides are made up of five meals that reflect one day of eating. Each meal includes a list of ingredients with their amounts, typically measured in grams or ounces.

Why we use Weight Measurements

We recommend weighing out your foods because it’s the most accurate way to track your calorie and macro intake. While it might seem tedious at first, using a food scale can help you manage your portions precisely. Measuring by cups or tablespoons can vary too much in consistency, leading to inaccurate tracking. But don’t worry, with a bit of practice, you'll quickly get the hang of it, and we have tips and tricks to make the process easier! Check out our Beginner's Guide to Meal Prep for more on this.

How to Read Your Back to Basics Meal Guide

Unlike our traditional Meal Guides, our Back to Basics Meal Guides have been designed with simplicity in mind to focus on the ingredients themselves rather than an entire recipe with directions. This gives you the flexibility to add your preferred Non-Starchy Vegetables of choice along with your preferred flavour boosters to build your ideal meal. Each MWU Meal Guide breaks down the meals into simple steps:

• Ingredients: You’ll see the types of food needed, along with exact amounts in grams/ ounces.
• Recipe Suggestion: You will have a suggested recipe for each meal which you can use as a guide, or you can utilise the ingredients to create your own creation!
• Flavour Booster Suggestion: Your flavour booster suggestions will be listed under the recipe suggestion and outlines recommend flavour boosters to create the specific meal. 

By consistently following these guides, you ensure that you are consuming the right balance of macros for your body’s needs.

What is a Flavour Booster?

Flavour Boosters are very low or no-calorie sauces, spices, and vegetables that add variety and enhance the taste of your meals without significantly impacting the overall calories. They are a great for spicing up your meals to suit your flavour preferences but are not essential. Checkout our full list of flavour boosters below:

What are Non-Starchy Vegetables?

Non-starchy vegetables are very low in calories and can be incorporated freely into each meal. In your Back-to-Basics Meal Guides, you'll notice that the main meals suggest an amount in grams/ounces of non-starchy vegetables to include. However, you can use this as a guide and feel free to add up to 250g more per day to your meals. 

Understanding Macronutrients (Macros)

Macros are the nutrients your body requires in large amounts: carbohydrates, proteins, and fats. Each serves a different function in the body, and learning about them will help you better understand how to build balanced meals.

Carbohydrates

Carbs are your body's main source of energy, especially for your brain and muscles. They are found in grains, fruits, vegetables, and legumes.

• Examples: Rice, oats, potatoes, pasta, fruits.
• Function: Provide energy for your daily activities and exercise. Carbs are broken down into glucose, which fuels your brain, organs, and muscles.

Proteins

Proteins are essential for building and repairing muscle tissues, supporting immune function, and keeping you satiated. They are present in both animal and plant-based foods.

• Examples: Chicken, fish, beans, tofu, dairy products.
• Function: Help build and repair muscles, produce enzymes, and support overall health. They are also a critical part of your skin, hair, and bones.

Fats

Fats are necessary for hormone production, brain health, and absorbing fat-soluble vitamins (A, D, E, and K). Fats also play a key role in energy storage and cell function.

• Examples: Olive oil, avocado, nuts, seeds, and fatty fish like salmon.
• Function: Provide a long-lasting energy source, support cell growth, protect your organs, and help your body absorb vitamins.

Understanding Macros in Relation to Ingredients

While many foods have a dominant macro, they often contain smaller amounts of the other macros as well. Recognising this helps you create balanced meals that meet your nutritional needs.

Carb-Dominant Ingredients

These foods primarily provide carbohydrates but may have small amounts of protein or fat. For example, rice is mostly a carbohydrate but contains a small amount of protein.

• Example: White Rice (90% carbs, 7% protein).

Fat-Dominant Ingredients

Foods such as nuts are high in fats but also contain some protein. Understanding these combinations helps ensure that you're accounting for all the macros when planning meals.

• Example: Almonds (70% fat, 13% protein, 10% carbs).

Protein-Dominant Ingredients

Some foods, like chicken breast, are rich in protein but may also include small amounts of fat. Knowing this helps you stay mindful of your overall intake.

• Example: Chicken Breast (80% protein, 20% fat).

Takeaway

Being aware of the primary macro in each food also helps you balance your meals when you are out. For example, pairing rice (carbs) with chicken (protein) and avocado (fat) gives you a well-rounded meal that fuels your body effectively. 

A helpful trick when weighing your food comes from understanding the macro breakdown of different ingredients. For example, non-starchy vegetables (like spinach, broccoli, and peppers) are extremely low in calories and carbs, so they don’t need to be strictly weighed out. You’ll see these labeled as ‘Non-Starchy Vegetables’ in your Back to Basics Meal Guides. You can be more lenient with these foods and add them freely to meals. However, when it comes to higher-calorie ingredients like oils, nuts, or cheese, weighing them accurately is important because even small amounts can significantly impact your overall calorie intake. Focusing on these higher-calorie ingredients helps you stay within your goals without overdoing it.

Going 'Back to Basics' with your nutrition doesn't have to be difficult or time-consuming. By focusing on whole foods and understanding the roles of carbohydrates, proteins, and fats, you can easily follow the MWU Meal Guides to stay on track with your goals. Consistency is key—stick to the basics, balance your macros, and you'll set yourself up for long-term success