Post by Karin on Aug 20, 2007 15:51:12 GMT -5
These are some of my basic nutrition tips that I think everyone should know.
Basic nutritional tips everyone should know
Everything in moderation -Any food can be incorporated into your nutritional program; however, moderation and portion size are key. Make sure you are eating all of your necessary calories to get the nutrients your body needs and leave a few extra for foods that you truly enjoy eating. Completely eliminating food groups not only deprives your body of vital nutrients, but it can also lead to feelings of deprivation and ultimately cause a person to binge and eat an excess of food and unwanted calories.
Include a “CHEAT MEAL” -set aside one day a week to eat a meal and/or dessert that you enjoy and would normally consider “bad”
Eliminate trigger foods from your house-If it's a trigger food and you cannot control yourself, do NOT buy it or keep it in the house
Drink plenty of water- by plenty I mean 1/2 gallon is not enough. Aim for 1-2 gallons of water per day. Adequate hydration has several important benefits such as: necessary for proper digestion, the transport of vital nutrients and vitamins into the cells and the removal of waste products from your body, maintaining proper body temperature, proper muscle functioning and contraction, healthy, supple, and hydrated skin, hair, and nails, reduction of bloating and water retention, keeps you satiated, and can help reduce fatigue
Always be prepared with food-whether that means prepping your meals ahead of time or stocking extra, healthy meals/snacks at home, work, or in your car
Eat smaller, more balanced meals, more frequently-that include lean sources of protein, whole grain carbohydrates, fresh fruits and vegetables, low-fat dairy, healthy fats including fish oils, vegetable and flax oil, avocados, and nuts and nut butters
Never go more than 4 hours without eating. Don't let low blood sugar get the best of you. Try to eat smaller frequent meals every 2-4 hours
Switch to lean protein-look for lower fat cuts of red meat, pork chicken, turkey, fish, and other lower fat seafood
Eat more fruits/vegetables-I cannot stress enough the importance of fiber, vitamins, antioxidants, and phytonutrients
Swap dairy foods-switch high fat dairy to fat-free or lower fat milk, cheese, yogurt, cottage cheese, etc.
Shop the perimeter of the store- you will hit healthy basics including the meat, poultry, fish, vegetables, fruit, and dairy...inside aisles should include the cereal aisles for whole grain breads, grains, cereals, baking aisles for healthy oils and seasonings, and extras including such as gum, bottled water, and Crystal Light
Avoid processed foods at all times possible-if it comes in a box and you cannot find it in nature, you should probably reserve it for "cheat meals"
Do NOT drink liquid calories-this includes avoiding fruit juices, regular soda, and sports drinks, alcohol, and high fat designer coffee drinks that include cream and high fat milk. Substitute high sugar and high fat beverages for drinks such as water, sugar free soft drinks, Crystal Light, and fat-free versions of designer coffee drinks.
Avoid alcohol-limit alcoholic consumptionto 1-2 drinks week if alcohol is going to be consumed
Avoid FRIED foods & switch your fats-look for healthy fats such as avocados, flaxseed and flaxseed oil, canola oil, fish oil (EFAs), olive oil, nuts, and nut butters
Basic nutritional tips everyone should know
Everything in moderation -Any food can be incorporated into your nutritional program; however, moderation and portion size are key. Make sure you are eating all of your necessary calories to get the nutrients your body needs and leave a few extra for foods that you truly enjoy eating. Completely eliminating food groups not only deprives your body of vital nutrients, but it can also lead to feelings of deprivation and ultimately cause a person to binge and eat an excess of food and unwanted calories.
Include a “CHEAT MEAL” -set aside one day a week to eat a meal and/or dessert that you enjoy and would normally consider “bad”
Eliminate trigger foods from your house-If it's a trigger food and you cannot control yourself, do NOT buy it or keep it in the house
Drink plenty of water- by plenty I mean 1/2 gallon is not enough. Aim for 1-2 gallons of water per day. Adequate hydration has several important benefits such as: necessary for proper digestion, the transport of vital nutrients and vitamins into the cells and the removal of waste products from your body, maintaining proper body temperature, proper muscle functioning and contraction, healthy, supple, and hydrated skin, hair, and nails, reduction of bloating and water retention, keeps you satiated, and can help reduce fatigue
Always be prepared with food-whether that means prepping your meals ahead of time or stocking extra, healthy meals/snacks at home, work, or in your car
Eat smaller, more balanced meals, more frequently-that include lean sources of protein, whole grain carbohydrates, fresh fruits and vegetables, low-fat dairy, healthy fats including fish oils, vegetable and flax oil, avocados, and nuts and nut butters
Never go more than 4 hours without eating. Don't let low blood sugar get the best of you. Try to eat smaller frequent meals every 2-4 hours
Switch to lean protein-look for lower fat cuts of red meat, pork chicken, turkey, fish, and other lower fat seafood
Eat more fruits/vegetables-I cannot stress enough the importance of fiber, vitamins, antioxidants, and phytonutrients
Swap dairy foods-switch high fat dairy to fat-free or lower fat milk, cheese, yogurt, cottage cheese, etc.
Shop the perimeter of the store- you will hit healthy basics including the meat, poultry, fish, vegetables, fruit, and dairy...inside aisles should include the cereal aisles for whole grain breads, grains, cereals, baking aisles for healthy oils and seasonings, and extras including such as gum, bottled water, and Crystal Light
Avoid processed foods at all times possible-if it comes in a box and you cannot find it in nature, you should probably reserve it for "cheat meals"
Do NOT drink liquid calories-this includes avoiding fruit juices, regular soda, and sports drinks, alcohol, and high fat designer coffee drinks that include cream and high fat milk. Substitute high sugar and high fat beverages for drinks such as water, sugar free soft drinks, Crystal Light, and fat-free versions of designer coffee drinks.
Avoid alcohol-limit alcoholic consumptionto 1-2 drinks week if alcohol is going to be consumed
Avoid FRIED foods & switch your fats-look for healthy fats such as avocados, flaxseed and flaxseed oil, canola oil, fish oil (EFAs), olive oil, nuts, and nut butters
