Part 1 — Why Should Christians Care About Health?
1. Your body belongs to the Holy Spirit.
1 Corinthians 6:19–20
"Your body is the temple of the Holy Spirit..."
God gave you your body.
Take care of it.
2. The flesh must be disciplined.
1 Corinthians 9:24–27
"I discipline my body and bring it into subjection..."
The Christian life involves disciplining the body. If we stop challenging our bodies altogether, we stop practicing bodily discipline.
Practical Goal
Every believer should have a physical goal.
Generally speaking, either:
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Lose fat if overweight.
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Gain muscle and strength if underdeveloped or capable of becoming stronger.
Avoid complacency, because your body isn't perfected yet.
Strength should always be increasing, or unhealthy excess should always be decreasing.
Part 2 — God's Purpose for Food
1. God created food for us.
Genesis 1:29
Plants were given for food.
Genesis 9:3
Animals were also given for food.
1 Timothy 4:3–5
"Every creature of God is good..."
Food is received with thanksgiving.
Christians are not under the dietary restrictions of the Mosaic Law (see also Colossians 2:16–17), though wisdom still matters in choosing foods that promote health.
2. Food strengthens us.
Psalm 104:14–15
God gives food...
"...to strengthen man's heart."
Proverbs 25:16
“Have you found honey? Eat only as much as you need, Lest you be filled with it and vomit.”
Food exists primarily to fuel life.
3. Food is also for enjoyment.
Ecclesiastes 3:13, Ecclesiastes 9:7
God gives food as a gift to enjoy. Enjoyment is good.
Abuse is not.
Part 3 — Two Priorities for Eating
Priority #1
Eat for strength.
Ask:
"What does my body need?"
Not:
"What do I feel like eating?"
Priority #2
Eat for enjoyment.
After eating what you need, enjoy food.
But never let enjoyment damage health.
Simple rule
Stop eating before food begins harming you.
Examples:
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stomach pain
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nausea
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headaches
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vomiting
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chronic unwanted fat gain
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loss of energy
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reduced health
Pleasure should never override stewardship.
Part 4 — Understanding Macronutrients
God designed different foods for different purposes. First of all,
Calories
Everything you eat contributes calories.
Body weight changes primarily depend on whether you consistently eat:
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more calories than you use (gain)
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fewer calories than you use (lose)
The quality of those calories determines your health and body composition.
To have quality calories, you have to understand macronutrients...
Protein
Purpose
Builds and repairs:
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muscles
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bones
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skin
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connective tissue
If trying to build muscle, eat more protein.
Protein is the primary building material of the body.
Dietary Fat
Purpose
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builds healthy cells
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cushions organs
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supports hormone production
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supports brain health
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provides long-lasting energy
Fat is not the enemy. Healthy fat is necessary.
Carbohydrates
Purpose
The body's quickest energy source.
Unused carbohydrates are stored as glycogen inside muscles along with water.
This is commonly called "water weight."
Higher activity requires more carbohydrates. Lower activity requires fewer.
Micronutrient: Vitamins & Minerals
Obtained primarily through:
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vegetables
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fruits
Support nearly every system of the body.
Part 5 — Nutrition for Building Muscle
Goal
Become stronger. Support muscle growth.
Plate Guide
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½ protein
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¼ healthy carbohydrates
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¼ vegetables
Snack mostly on protein between meals.
Part 6 — Nutrition for Losing Fat
Goal
Burn stored fat while maintaining muscle.
Plate Guide
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½ protein
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½ vegetables
Protein preserves and even builds (if you're exercising) muscle while dieting.
The healthy fat in your protein maintains hormones necessary for healthy metabolism / weight loss.
If you feel low energy, snack on healthy carbohydrates like:
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A serving of fruit
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If you must, a small amount of crackers or another easier-to-eat carb
Part 7 — Staple Foods
Protein / Fat Staples
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Eggs
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Chicken
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Salmon
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Sardines
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Steak & Ground beef
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Turkey / ground turkey
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Greek yogurt
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Cottage cheese
Carbohydrate / Fiber Staples
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Fruit
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Leafy greens
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Colorful vegetables
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Beans
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Lentils
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Sweet potatoes
Use rice, bread, and pasta more moderately depending on activity level.
Even the Bible mentions bread frequently, but it was more necessary because people walked everywhere and were almost constantly exercising.
Part 8 — Everything Else Is "Joy Food"
After meeting your nutritional needs...
Enjoy food.
Desserts. Pizza. Ice cream. Holiday meals. Treats.
These are gifts from God when enjoyed wisely.
Guiding Principle
Eat joyful foods in amounts that do not hinder:
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your health
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your strength
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your fat-loss goals
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your muscle-building goals
Enjoyment is good.
Gluttony is not.
Summary
Train Your Body
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Your body belongs to God (1 Corinthians 6:19–20).
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Discipline it (1 Corinthians 9:27).
Eat for Strength First
Food exists primarily to strengthen you (Psalm 104:15).
Enjoy Food Second
Receive God's gifts thankfully (Ecclesiastes 3:13).
Know Your Goal
If gaining muscle
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Higher protein
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Moderate healthy fats
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Moderate carbohydrates to fuel training
If losing fat
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High protein
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Moderate healthy fats
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Fewer carbohydrates, according to activity
With both goals, plenty of vegetables is important
Closing Challenge
Ask yourself often:
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Am I disciplining my body?
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Am I eating first for strength/nutrition or first for pleasure?
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Is my diet helping me become stronger for God's service?
A stronger, healthier body is a better example of God's kingdom and a better tool for serving God.