Muddy Bricks

Hey there. Coach Alex here.

Today I want you to look at your next meal a little differently. In Day 3, Muddy Bricks, we talk about the materials you're using to care for the body God has entrusted to you. Calories tell you how much energy a food provides. There's a whole lot more happening on that plate.

Your body is constantly maintaining and repairing itself. Food supplies fuel for that work and materials the work requires. As you learn to see those things, you can make a more thoughtful choice with the food that's available to you.

Let's start with carbohydrates, protein, and fat. You'll hear these called macronutrients.

Carbohydrates are a major source of energy. Your body breaks down sugars and starches into glucose, which your cells use as fuel. Oats, potatoes, fruit, rice, and beans can all contribute. Fiber is also a carbohydrate, and it supports digestion in ways that are different from sugar and starch.

Protein supplies amino acids. Your body uses them to build and repair tissue, and to make things like enzymes and antibodies. Think beyond your biceps. We're talking about the working parts of your body.

Fats provide concentrated energy and contribute to cell membranes. They also help you absorb certain vitamins. Olive oil, nuts, avocado, and salmon bring fat into a meal in different ways.

Those are useful starting roles to remember. All three can supply energy, and their jobs overlap. Most foods contain a combination. Beans bring carbohydrates and protein. Eggs bring protein and fat. Food doesn't fit neatly into just one box.

Now let's clear up two words that can sound like opposites: nutrient dense and energy dense.

Nutrient density asks how much useful nutrition a food brings relative to its calories. Energy density describes how many calories are packed into a given weight of food. Something can be rich in nutrients and concentrated in energy. Nuts are a good example.

If you're looking for nutrient-rich protein foods with relatively little fat, think skinless chicken or turkey breast, white fish, lean cuts of meat, or plain low-fat Greek yogurt. They let you get substantial protein without as much energy from fat.

Protein-containing foods that tend to be more energy dense include cheese, higher-fat ground beef, sausage, nuts, and nut butters. The extra energy often comes from fat. Their nutritional value differs, so that list isn't a verdict on whether you should eat them.

Take fish. Cod and salmon both provide protein. Salmon generally brings more fat and energy for the same cooked weight, along with valuable omega-three fats. Choosing salmon can be an excellent way to nourish yourself. You simply want to understand what it contributes.

Or consider peanut butter. It contains protein, but most of its calories come from fat. Enjoy it for what it offers. It doesn't provide the same balance of protein and energy as a serving of chicken or plain Greek yogurt.

The guide on this page gives you more examples. Use them to choose foods and amounts that fit what you need. Sometimes you need more fuel. Sometimes you want more protein without much additional energy. A useful food choice starts with understanding the difference.

There's still more on the plate. Vitamins and minerals help your body do the work God designed it to do. Vitamin C helps you make collagen. Iron is needed for the protein in your blood that carries oxygen. Calcium helps maintain bones and supports muscle function. None of those jobs shows up in a calorie number.

Plant foods also contain compounds called phytonutrients. That includes carotenoids in orange vegetables and polyphenols in berries. These aren't all essential nutrients in the same sense as vitamins and minerals, but they are part of the broader picture scientists study when they look at food and health.

Look at an orange. You get carbohydrate energy, water, fiber, vitamin C, and plant compounds together. A regular orange-flavored soda provides energy from sugar, but little of that other nourishment. Calling both of them carbs misses a lot.

Preparation matters too. A plain baked potato and potato chips both start with a potato. Chips contain less water and more fat, so more energy fits into the same weight. The form of the food changes what you're getting.

Convenience can still support good nutrition. Frozen vegetables, canned beans, plain yogurt, and tofu can all be useful building materials. You don't need an expensive grocery cart or an all-or-nothing food rule to begin practicing stewardship.

Picture a bowl with chicken or tofu, rice and beans, peppers, and some avocado. The protein supports repair. Rice and beans supply carbohydrate energy. Beans and vegetables bring fiber and other nutrients. The avocado contributes fat. Several ingredients do more than one job.

You can build that understanding into a meal your family already eats. Add beans to the rice. Put frozen vegetables beside the chicken. Include a protein food with breakfast. Choose one change that improves the nourishment you actually get.

In First Corinthians six, Paul reminds believers that our bodies belong to God. Today's chapter applies that call to how we feed ourselves. Before you eat or drink today, pause and pray. Ask whether this is the best you can do right now with what you have. That's the assignment.

Use the final page of the guide to think through one meal. What will give you energy? Where is the protein? What else comes with those foods? Then choose a practical improvement. Your time, budget, preferences, and individual needs belong in that decision.

For the full video devotional with me, join the CORPS. And if you'd like a broader look at your habits across Integrity, Grit, Growth, and Awe, you'll find the Faithful Fitness Health and Habits Profile linked on this page.

Let's pray. Father, thank You for our daily bread and for the bodies You've entrusted to us. Teach us to recognize the nourishment You've provided. Give us wisdom to use what we have well and humility to keep learning. Let the care we take with our bodies help us serve You and the people You've given us to love. In Jesus' name, amen.

Let's get after it.