Introduction
Welcome to this edition of Dad Habits, where we focus on building practical, sustainable habits that empower you to be the best father and role model you can be. As dads, we know the importance of setting a strong example for our families—starting with our health and nutrition.
This will be a multi-part series -- today will focus on foundational nutrition knowledge, future posts will dive into some of the personalized nutrition experiments I'm currrently running on myself w/ Function Health blood testing.
What You'll Learn
- How to manage your diet without alienating your family
- The benefits of becoming a grill master for easy, healthy meal prep
- How to introduce intermittent fasting into your routine
- Why ditching empty calories, especially alcohol, is crucial
- The importance of protein intake and how to track it effectively
1. Prioritize Your Diet Without Alienating Your Family
Let's be real for a second -- you either you or your partner is the driving factor towards health, its very rarely an equal pursuit. That being said, if you are the driving force for healthy eating in your family -- you have to set the example of making good choices while also living in the moment. TBH -- I'm shit at finding the balance organically, I do better with finite rules. I am also the driving factor towards healthy eating in the fam.
My wife is a huge Star Wars fan, she constantly goades me with this line. Its annoying AF, but it also provides a solid POV into how others think about diet.
There is always room for give and take within a diet, but here are a few ways to navigate mitigating the impact of your dietary choices on your fam:
- Look at your day, choose your family meal (usually dinner) -- all other meals are DIALED in based on your dietary restrictions, calorie intake, etc
- If you're boozing, lean protein only -- the easiest way to do this is BBQ and Beer, but honestly its not a healthy choice, its just a healthIER choice.
- If you're going to have a non-diet compliant day with the fam -- a la Post Practice Ice Cream or Pizza Fridays, get a SOLID workout in and hit your step count (5-10k).
Diet is about reps -- how often can you not eat like an asshole, and how consistently can you do it.
Focus on core food groups that support your health 90% of the time: meat, fruits, and nuts. Grains can still be part of your diet, but in moderation (I'm a BIGGGG sourdough guy, it doesnt bloat me like store bought grains do). The key is to manage your portions—enjoy what your family loves, but keep your servings smaller. This way, you set a healthy example without disrupting the family dynamic.
2. Master the Grill for Efficient Meal Prep
One of the best ways to ensure you and your family have healthy meals throughout the week is by mastering the grill. Grilling not only adds flavor but also makes batch cooking a breeze.
Imagine having a fridge full of perfectly grilled proteins ready to go—less cleanup, more time with the family. Plus, grilling can be a fun way to involve your kids in the cooking process, making it a win-win for everyone.
My traeger turns on at 2pm on Sundays -- we BBQ in the backyard and then store meats for the next 3-4 days.
TIP: Grill 3 diff meat types for variety throughout the week
3. Start Simple with Fasting
Intermittent fasting doesn’t have to be complicated. Start with a 12-hour fasting window—this can be as simple as finishing dinner and not eating again until breakfast. This approach is a great way to cut out late-night snacking, which is often where unnecessary calories sneak in. By making this a habit, you’ll find it easier to manage your overall calorie intake without feeling like you’re on a restrictive diet.
I'm not going to beat a dead horse here, there are a MILLION diff fasting resources out there, start here if you're new to fasting:
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4. Cut Out Empty Calories
As dads, we’re often tempted by quick, easy options that don’t serve our long-term goals—alcohol being one of the biggest culprits. While it might be a staple at social events, alcohol is full of empty calories and can stall your fitness progress. It’s not just about the calories; alcohol also impairs muscle recovery and growth. By reducing or eliminating alcohol, you’re making a choice that benefits your health and sets a positive example for your kids.
Tip: NEVER more than 3 drinks in 24 hrs + don't drink on Weekdays
5. Protein Intake: The Math and Tools You Need
Protein is essential for maintaining muscle and overall health, but how much do you really need? Here’s a simple formula to determine your target protein intake:
- Formula: 1g of protein per lean pound of body weight = Bodyweight x (1-target bodyfat %)
- Example: If you weigh 190 lbs and have 10% body fat, aim for about 171g of protein per day.
Invest in a food scale and use apps like MyFitnessPal to track your intake accurately. If that feels too cumbersome, remember this: a 4 oz serving of meat is roughly the size of your iPhone and provides about 30g of protein. These small adjustments can make a big difference in your overall health and energy levels.
Final Words
At Dad Habits, we believe in the power of small, consistent changes that add up over time. By focusing on your diet, mastering simple cooking techniques, and making informed choices about what you consume, you’re not only improving your own health but also setting a strong example for your children. Remember, it’s all about habits—building them step by step until they become second nature.
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