Nutrition, Physical Activity, and Lifestyle Fundamentals
Coaches deliver general, evidence-informed education, not individualized meal plans or medical nutrition therapy - those belong to registered dietitians and other licensed professionals. Know the fundamentals well enough to educate and to spot when referral is needed.
Nutrition essentials
Energy-providing nutrients yield carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g, alcohol 7 kcal/g - a favorite exam trap. Weight change follows energy balance over time. General guidance emphasizes whole foods, adequate fiber (roughly 25–38 g/day for adults), protein at each meal, and hydration, framed with tools such as MyPlate and dietary guidelines rather than rigid rules. Clients with disordered eating patterns, food allergies, chronic disease, pregnancy, or supplement questions should be referred. Teach label reading, portion awareness, and mindful eating as behaviors, not as prohibitions.
Physical activity
Recall the public health baseline: 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous activity per week, plus muscle-strengthening on 2 or more days, and reduced sedentary time through movement breaks. Use the talk test and RPE to gauge intensity with clients rather than relying on numbers alone.
Lifestyle pillars
Sleep (commonly 7–9 hours for adults), stress management, social connection, substance use, and recovery interact with nutrition and activity. A client sleeping five hours will struggle to change eating behavior - sequence the work rather than stacking every pillar at once.
Traps
- Mistaking a 9 kcal/g figure for protein.
- Providing a personalized calorie/macro prescription or a "diet plan" - out of scope.
- Ignoring sleep and stress when a nutrition goal keeps failing.
Rule of thumb: 4-4-9-7 for carbohydrate, protein, fat, alcohol - and when a nutrition question turns clinical, refer.