Quality vs. Quantity: What Matters?

Food quality & food quantity are terms used pretty often in the nutrition coaching industry, & the first thing I have clients focus on in regards to nutrition. In my opinion, these are the two most basic concepts when it comes to weight management (weight loss, gain, or maintenance).

The term food quantity is literally referring to the amount of food we consume (eat) over a period of time such as; a single meal, a day of eating, or a full dieting period. Food quantity is the determining factor of our body's “size”. If you eat in a surplus (more calories than your body requires) you will gain weight, & if you eat in a deficit (less than your body requires) you will lose weight, & so far there is no way around this.

When it comes to food quality, we are referring to a few different factors, the degree of processing of that food, the amount of refined sugar, & the amount of nutrients in that food. High quality foods are minimally processed, zero refined sugar, & are close to the state in which they are found in nature (i.e. fruits, veggies, nuts). The more processing, the more refined sugar, the lower the food quality. Food quality will determine how you feel & perform on a daily basis. You can still eat high quality foods in a surplus & still gain weight because you are still overeating regardless of the quality.

So, high quality foods keep you fuller longer, provide you with more nutrients, & help you feel better, & food quantity determines our size, but which matters more when it comes to weight management?

For optimal health, performance, & weight management it is best to address both quality & quantity. Determine your goal & your caloric needs (get help if needed), & start filling your diet with high quality, nutrient dense foods (majority of the time), & ensure you are eating the appropriate amount for your lifestyle & goals.