The Fuel You Need: Building a Healthy Relationship with Food
Why Fuel Matters
If you love skiing, mountain biking, hiking, or any sport that gets you outside, your body needs the right fuel to perform and recover. But eating well doesn’t have to mean obsessing over calories or following rigid diets. Instead, sustainable nutrition is all about making smart choices that support your lifestyle, keep you energized, and help you stay strong for years to come.
At Libertas Fitness, we keep it simple. Three key principles guide our approach to food:
The 800g Challenge – Eat more fruits and vegetables.
The 80/20 Rule – Enjoy flexibility without guilt.
The Plate Method – Build balanced meals without complication.
Let’s break it down.
The 800g Challenge: Eat More of the Good Stuff
Most nutrition plans focus on what to cut out. We focus on what to add! The 800g Challenge is fairly straightforward: eat 800 grams (about six cups) of fruits and vegetables per day. Thats it! No restrictions, no complicated rules—just more of the foods that fuel your body best.
Why it works:
Supports performance and recovery
Helps regulate appetite naturally
Provides essential nutrients for long-term health
Instead of stressing about what you “can’t” eat, focus on hitting your 800g goal first. The rest of your diet will naturally improve.
The 80/20 Rule: Ditch the Guilt, Keep the Balance
Perfect eating doesn’t exist. And it doesn’t have to. With the 80/20 Rule, 80% of your meals focus on nutrient-dense, whole foods, while 20% leave room for flexibility. That means if you eat 21 nutrient-dense meals per week, four can be whatever you want!
This approach works because it:
Eliminates the “all or nothing” mentality
Encourages consistency over perfection
Makes nutrition sustainable for the long haul
Despite what many hardcore gym rats say, you don’t need to earn your food. Just build a solid foundation, and enjoy the foods you love in moderation.
The Plate Method: Simple, Effective Meal Planning
Counting calories and macros can often feel overwhelming. The Plate Method is an great alternative and easy way to build balanced meals that support your goals. Here’s what it looks like:
½ plate: Vegetables (fiber and micronutrients)
¼ plate: Protein (builds muscle and will keep you full)
¼ plate: Carbs (energy and performance)
This works for every meal—whether you’re eating at home, grabbing takeout, or fueling up after a long day on the mountain.
Protein: The Key to Strength and Longevity
If there’s one thing to focus on beyond these three principles, it’s protein intake. Protein is essential for maintaining muscle mass, recovering from activity, and supporting long-term health.
How much do you need? A simple rule of thumb is roughly 0.8 grams per pound of body weight per day. Prioritize sources like:
Lean meats, fish, and poultry
Eggs and dairy products like non-fat greek yogurt
Legumes and plant-based proteins
Prioritizing protein is all about staying strong, active, and capable for life.
Aligning Nutrition with Your Goals
Your diet should support your lifestyle—not the other way around. Here’s how to approach it based on your goals:
Want more energy for outdoor adventures? Prioritize whole foods, stay hydrated, and balance your plate.
Looking to build strength? Increase your protein intake and focus on consistent eating habits.
Need a sustainable approach? Use the 80/20 rule to enjoy flexibility without stress.
No crash diets. No gimmicks. Just real food that fits your life and fuels what you love to do.
Final Thoughts
Nutrition shouldn’t feel like a chore. By following the 800g Challenge, the 80/20 Rule, and the Plate Method, you’ll build a healthy relationship with food—one that supports your outdoor passions and keeps you thriving for the long haul.
Eat well. Stay strong. Keep moving.
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