A balanced diet is the foundation for good health. This means incorporating a variety of foods from the different food groups including fruits, vegetables, whole grains, lean meats, healthy fats and low-fat dairy products. However, diet is not the only factor when it comes to health. Activity is another prime element. It is recommended for adults to get at least 150 minutes a week of moderate intensity aerobic activity, such as a brisk walk for 30 minutes 3 times a week, or 75 minutes of high intensity aerobic activity, such as jogging for 40 minutes twice a week [1].
An active lifestyle combined with proper nutrition will ensure health and longevity. Unfortunately, an active lifestyle is not always feasible for everyone. Whether you have a recent injury or disability or you simply wish not to be active, living a sedentary life requires some adjustments in your diet to prevent weight gain and resulting health complications. On the other hand, those who go above and beyond with their activity also require adjustments in their diet to ensure they are able to support recovery and performance. Let’s take a look at the difference in diet recommendations for these two lifestyles.
Sedentary Lifestyle
Energy and Hydration Needs
A sedentary lifestyle simply means you don’t participate in formal exercise and likely don’t move around much during the day. This could mean you spend a lot of time working at a desk or otherwise spend the majority of your day seated.
If you are not moving a lot during the day, you probably already know that you don’t need as many calories or even as much water as someone who is very active. Simply put, If you are not moving, you are not burning so your needs are not as high. If you aren’t moving you probably aren’t sweating as much either so your water requirements are also decreased.
Specific calorie recommendations depends on the individual. Many different factors contribute to one’s estimated energy expenditure including height, weight, level of activity, muscle composition, and so forth.
The average calorie requirements for women is between 1600-2400 calories a day and men is between 2000-3000 calories a day [2]. A good rule of thumb is to aim for the low end if you live a sedentary lifestyle and the higher end if you are very active.
One of the biggest side effects of a sedentary lifestyle is weight gain. This is especially true if you have become sedentary when you were otherwise active. Even if your diet has not changed at all, you might experience an uptick in weight now that your body is no longer moving as much.
Practicing mindfulness can help you to avoid over-eating without cumbersome calorie counting, this means getting more in tune with your body, specifically those hunger and satiety cues. Be present during your meals, choose to eat without any distractions such as the television or computer.
Be sure to eat slowly to give yourself a chance to really enjoy and experience your food. This also gives your body some time to register when it’s satisfied. It can take about 20 minutes from the time you start eating for your stomach to signal to your brain that it’s full. If you’re eating too fast or not paying attention, you may miss this signal.
If you’re struggle with portion control, take a look at your habits and tendencies around food. Do you frequently overeat because you serve a large portion of food on your plate? Or do you often find yourself going back for seconds? Practice portioning out your meals before you sit down at the table. Put all leftovers away to discourage going back for more. If you still feel like you aren’t satisfied with those portions, try putting them on a smaller plate. Humans eat with our eyes. If the plate looks fuller with the same portion on a smaller plate than with a larger plate we feel as though we are consuming more.
Similar to calorie needs, hydration needs vary depending on many different factors. It is recommended on average that women consume 72 ounces per day and men consume 100 ounces per day of plain water. Not sure if you are getting enough? An easy way to tell is by checking the color of your urine. This should be a pale yellow if you are well hydrated. If your urine appears dark then it’s time to take a water break [3].
Nutrients to Consider
Living a sedentary lifestyle increases your risk for certain health conditions such as cardiovascular disease, diabetes and obesity. To combat this risk It’s imperative to consider the quality of the foods you’re choosing. This is where you want to emphasize your nutrient rich foods such as fruits, vegetables, legumes, nuts and seeds. These foods are not only rich in vitamins, minerals and antioxidants, they are also rich in fiber which can help to lower cholesterol levels and promote heart health.
To prevent unwanted weight gain, be sure to limit or avoid highly processed foods. These foods often contain high amounts of saturated fats which can contribute to heart disease if over-consumed.
A lot of processed foods, especially snack foods such as chips, are high in calories with hardly any protein, fiber or healthy fats which aid in satiety. This means you are more likely to over-eat these foods which will increase the chances of undesirable weight gain.
Men vs. Women
Men and women will have different nutrient needs whether active or sedentary simply due to their difference in body composition. Because men have more muscle mass than women, they have higher calorie and fluid needs. The more muscle you have the more energy your body will burn at rest. When pregnant or breastfeeding, women will have increased calorie and fluid needs in order to support the growth and development of their child. Total calorie requirements for both genders decrease with age.
Active Lifestyle
Energy and Hydration Needs
Opposite of sedentary, an active lifestyle means you move a lot during the day and likely participate in formal exercise routinely.
Depending on how active you are, your specific needs will vary. This is also true regarding the type of activity you are doing. For example, a person who performs 30-minutes of walking at a moderate pace five days a week burns less than someone who performs vigorous aerobic activity or strength building.
Curious about your specific calorie needs based on your activity? Use a calculator to find your range such as this one from MyPlate.gov.
Nutrients to Consider
For those who are avid weightlifters, protein is the key nutrient to support muscle growth. When we challenge our muscles, the tiny fibers in our muscle tissue will tear so it can rebuild a little stronger each time. In order to rebuild properly, our muscles require adequate protein.
The recommended daily allowance (RDA) for protein intake in adults is 0.8 grams per kilogram of body weight daily however, the American College of Sports Medicine recommends 1.2-2 grams per kilogram of body weight for athletes and active individuals [4,5].
For example, if you are a 30-year-old female who weighs 130 pounds and hits the gym a few times a week for some strength training, your protein goal will be around 71 grams per day.
130 pounds/2.2 = 59 kilograms; 59 kilograms x 1.2 grams of protein = 71 grams total
Because protein plays a key role in the development of muscle mass, it’s important to ensure you are choosing high quality protein sources such as meat, fish, eggs, dairy or soy. It’s best to consume these sources within two hours following your workout for optimum recovery. Total protein intake should be spaced out evenly throughout meals and snacks. If your goal is 71 grams per day, try to choose at least 20-25 grams per meal [5].
If you are increasing your protein intake, you also need to increase your water intake. Our body requires water for the secretion of biproducts from the digestion of protein. If choosing to increase your protein intake, be sure to also increase your fluid intake to prevent dehydration.
While protein is important for building strength, carbohydrates are important when building endurance. This could be anyone from a marathon runner to your friend who jogs a few times a week. If you perform high intensity aerobic exercise you want to make sure you are fueling with adequate carbohydrates to give your body the energy it needs to sustain this exercise.
The American College of Sports Medicine recommends endurance athletes consume 6-10 grams per kilogram per day of carbohydrates. Ensuring you’re getting enough carbohydrates to fuel those long endurance exercises is imperative to prevent muscle breakdown and hypoglycemia. When our body runs out of stored carbohydrates, it starts to breakdown our muscles for energy as it’s secondary fuel source [6].
Depending on how long your workout, fueling before, sometimes during and after should be considered. It is recommended to consume 1-4 grams per kilogram of carbohydrates prior to an endurance workout. This could be something as simple as greek yogurt with granola and fresh berries. Once you complete a workout it is recommended to consume 1-1.5 grams per kilogram of carbohydrates within 30 minutes post workout for repletion [6].
Men vs. Women
As mentioned earlier, men naturally have more muscle mass than women. This is due to increased testosterone levels which helps to build muscle mass. Because of this, men often need more calories, vitamins, minerals and water than women.
When it comes to women, hormones also play a role in their nutrient needs. Women are at a higher risk for developing osteoporosis than men, especially once they hit menopause. Women also tend to have a smaller frame with smaller, thinner bones therefore requiring higher levels of calcium. The RDA for calcium is 1000-1200mg per day and is best absorbed through food spread out evenly throughout meals. Calcium rich foods include dairy products, calcium fortified orange juice, edamame, canned sardines with bones, almonds and leafy greens [7].
Modifications for Diabetics
If you have been diagnosed with Diabetes, you probably already know that this can have a large impact on the foods you choose, especially when it comes to carbohydrates.
Carbohydrates are what result in increases in our blood sugars. This is normal however, when you suffer from Diabetes your body is not able to utilize this sugar as efficiently therefore, choosing the wrong types or too much of these foods can result in elevated sugars in your blood and risk for complications.
Carbohydrates are found in pretty much everything except for your non-starchy vegetables and meats. You have natural sources such as fruits, dairy products, grains, legumes and you also have your processed sources such as cakes, cookies, candies, chips, crackers, etc. As you might have guessed, you want to include more of those natural sources of carbohydrates and less of those processed ones.
In addition to adjusting the types of carbohydrates you consume you also want to make sure you are consuming them in a healthy amount throughout the day. Even healthy foods can be over-eaten.
For example, fruit is a good carbohydrate source that we recommend you include in the diet. however, if you have Diabetes we would recommend not to consume more than 1 serving of fruit per meal or snack because it could still result in a higher-than-average blood sugar reading.
Still unsure how to set up your meals for optimal diabetes management? Try using the Plate Method. This method uses a simple visual that helps to control your portion sizes and encourage a balance of nutrients on your plate.
Start with a 9-inch dinner plate. Aim to fill half of your plate with non-starchy vegetables such as greens, broccoli or cauliflower. Next choose a lean protein source to fill a quarter of the other half, such as chicken, fish or tofu. Lastly fill the leftover quarter with a carb source such as rice, pasta, beans, fruit or yogurt [8].
References
[1] https://www.cdc.gov/physicalactivity/basics/adults/index.htm
[3] https://www.eatright.org/food/nutrition/healthy-eating/how-much-water-do-you-need
