Below is a compilation of notes and diagrams that can help with basic nutritional information to get you started on the right foot in the new year.



Pyramid Of CrossFit

Nutrition is the foundation of all we do!



Sickness To Fitness Continuum

The closer we are to fitness, the harder it is for us to back-pedal to sickness.



What To Eat

Knowing what to eat is simple, just follow this one sentence.




Formula For Classifying Food As Fat, Protein, Or Carbohydrate

Protein = 4 calories per gram

Fat = 9 calories per gram

Carbohydrates = 4 calories per gram

To decide how to classify your food, multiply the above numbers by the grams found on the food’s nutritional label. Whichever number is highest, is the food’s classification. Example: Based on the nutrition information below, despite the fact tofu has more protein than fat in the nutritional information, when you look at the calories per gram this food would be considered a fat not a protein.



Names For Sugar

There are many hidden names for sugar on the nutrition label. Don’t let them fool you!



Things To Remember: 

  • You are not going to get 100% results with 30% effort.
  • There are no absolutes! You will have to practice patience. Build your nutrition plan over time, based on your goals, and by observing how you feel. Some trial and error is involved.
  • Don’t be fooled by a “guru”. Anyone who tells you they have all the answers and the “perfect” plan for you, is trying to sell you something. Don’t fall for quick fixes. Remember that finding the best nutrition plan for you will take time and will evolve.
  • Your diet should be based on your lifestyle and your goals. What you see in magazines, on social media, TV, etc. is someone else working toward their goals, not yours. What works for your body, will not necessarily work for someone else’s.


Most Important Thing To Remember