One chilled morning last week, I was sipping on my coffee when an advert popped up on my social media feed.
The ad had a woman, full of energy, diving into a generously filled bowl of granola stuffed with various dried fruits and nuts.
It was being sold as the breakfast of the healthiest, an all-natural, health-packed way to kickstart your day.
Every time I see such an advert, I’m reminded of a fascinating trend I’ve noticed in my career.
When I meet new people, and they learn about what I do for a living – that I’m in health and fitness, running my own personal training business, they usually open up to me about their diet.
Being in my line of work instantly turns our conversation into a spontaneous nutrition consultation.
What gets me the most is the common thread in these chats.
People’s genuine attempts at eating healthily and frustration at not seeing the desired results.
And interestingly enough, a lot of these conversations include a mention of a particular, seemingly innocent breakfast choice – a big, hearty bowl of granola.
Yes, that same granola is advertised as the go-to health food, a meal that will fuel your body with everything good.
The same granola that, when you measure out a 100g serving, stacks up to a surprising 408 calories.
Compare this to 100g of boiled eggs, which clocks in at around 131 calories.
Quite a difference, isn’t it?
The granola dilemma isn’t about demonising granola or dismissing it as unhealthy.
It’s about understanding what’s inside that bowl you eat every morning.
It’s about acknowledging that while granola has beneficial nutrients, it’s also quite calorie-dense.
And if weight loss or getting leaner is your goal, those calories count.
Unfortunately, the idea that eating ‘healthily’ or lowering carbs is a surefire path to a leaner body is a myth.
While these changes can improve health, they are only part of the story.
What matters, and often gets overlooked, is the importance of overall calorie intake and the balance of nutrients we consume.
This is where the role of protein enters.
As a personal trainer, I cannot stress enough the value of including more protein in your diet.
You’ve probably heard me say that once or twice before.
It keeps us full, supports muscle growth and repair, and generally has fewer calories per gram than fats and carbs together.
The lesson here isn’t just to ditch granola or to start eating eggs every day, but rather to be mindful of what we’re eating and to understand its nutritional calorie value.
It could be about swapping out a handful of granola for a high-protein Greek yoghurt or tracking your food for a week to get a real insight into what you’re consuming.
The journey to better health is not about deprivation or blindly following the latest diet trend.
It’s about making informed food choices and understanding what our bodies need to balance out the energy intake/outgoing.
Want to lose weight easier?
Eat more volumising, low-calorie, highly nutritious foods like lean meats, eggs, fish, vegetables and fruit.
Want to gain size and weight easier?
Eat more calorie-dense, high-calorie nutritious foods like granola, add olive oils and dressing to meals, whole avocados to accompany a meal, nut butter, smoothies, dried fruit, and energy bars.
Have a little think about what you consume more of.
They are both healthy, but they achieve different body shape results.
So, next time you see that granola advert and fancy pouring yourself a bowl, remember: just check in with yourself and ask whether this healthy product matches your goal.
Here’s to making better choices in your fitness journey!
Ryan