There are so
many books on nutrition and so much information on how to eat well. Hopefully these 10 tips will help sort
out the best information out there and direct you towards books that focus on
the type of information you truly seek about healthy eating. But there is one
fact that you can not get around if you want to continuously make good
decisions about what you put in your mouth. You must do meal planning.
your meals is critical to a healthy eating program because it places you in
fewer situations where you eat desperately. When we eat in a desperate state - we eat too much and not
the right foods (primarily fast foods).
Meal planning is essentially like a teacher preparing their lesson plan
for the next day or upcoming week.
Look ahead a day or two and figure out your schedule and when you are
going to fit nutrition into your day.
If you know you have a lunch date then plan for a healthy dinner and
think through your lunch suggestions so you can avoid restaurants that offer
too many unhealthy choices. Do not
skip the grocery store and learn to make 5-10 dishes that you enjoy and fit the
health bill This is an essential part
of meal planning. Do not be
intimidated by the process, embrace and look forward to the positive changes it
will have on your mental focus and your performance while training.
- The problem with high protein and fat
diets like the Atkins is that it may help you to lose weight, but it
sacrifices your health. This
program is intended to improve your overall health. This type of eating program poses
problems because of its lack of carbohydrates. Without carbs, the fat that you eat is broken down for
fuel. This process is called
ketosis, which can cause dehydration and those who take medications for
- Glycemic Index (GI) refers to the
degree a food increases your blood sugar which can increase your weight
gain. Therefore, foods
with a high GI are not best for several reasons: they leave you feeling
hungry, they cause food cravings and they contribute to weight gain.
- Studies show that people who suffer
from heart attacks due to a high fat diet also had very low intakes of
fiber in their diet. We will
be eating foods that are high in fiber to create a balanced diet. Unfortunately most modern
industrially processed food removes the fiber.
- By decreasing processed carbs or
simple carbs (white breads and potatoes etc....), your blood chemistry
will improve which will lower your triglycerides and cholesterol.
- Low FAT foods are not good because
when processed they replaced the fat with carbs. This does not apply to low fat dairy products.
- Low fat dairy products are good for
you: low fat cottage cheese, cheese, milk etc...
- There are 2 types of Cholesterol LDL
and HDL. HDL is good and LDL
is bad. HDL is high-density
lipoproteins and LDL is low-density lipoproteins. You want foods that
are going to lower your LDL levels.
- Breakfast is a critical meal because
it balances out your cravings through out the day and helps to prevent
hunger spells. When you do
not eat breakfast, you are also more likely to crave carbs.
- Fat is a good part of the your diet. You want higher unsaturated fats
than saturated fats. A low
fat diet does not satisfy the body overall. When the good fats are part of
your meals, i.e. olive oil, nuts, avocado etc. is helps to make you feel
full sooner than a low fat diet.
It is not uncommon for more calories to be consumed by a low fat
meal than a meal that is high in fiber and complex carbs - for example,
sweet potatoes with butter and grilled chicken with a slice of mozzarella
- Insulin resistance does often occur in
overweight people. It is the inability of insulin to properly process
fuel, fats or sugars. So a
balanced diet will also increase the proper digestion and absorption of
foods in the body to keep you energized and your blood chemistry balanced
which affects your skin, hair, nails, ability to train efficiently, feel
sleepy, grumpy etc...