Nutrition

A Few words about nutrition….

How do we know what’s good for us? 

Proper nutrition doesn’t have to be difficult. Proper nutrition is NOT removing most of the carbohydrates from your diet.  Everything in moderation works well for most of us.

Learn how to use the glycemic index (also referred to as the GI).

Learn to read labels

Eat organic as much as possible, pesticide build up is toxic to our bodies.

  • A proper diet includes carbohydrates and fats
  • Take in at minimum, 1 gram of protein for every two pounds of your ideal body weight every day, more is better 
  • Multiple that by 1 1/2 for the amount of "good" carbohydrates you should take in, which are green vegetables and fruits
  • Good sources of protein are:  eggs, lean meats, lean poultry, cottage cheese, milk (1%), shrimp, salmon, tuna and most other fish
  • Know what the correct portion size is – never super size anything!
  • Become familiar with proper portion sizes:

3  to 6 ozs. Of cooked meat is the size and thickness of the palm of your hand; 1 oz of cheese is the size of four stacked dice; 1 cup of yogurt, cottage cheese, ice cream, etc is the size of a tennis ball  

  • Eat ‘plant based’ foods:  fruits, vegetables, legumes, whole grains and nuts
  • Good oils are found in:  Olive oil, macadamia nuts, almonds & guacamole
  • Avoid anything that has trans fats/partially hydrogenated vegetable oil
  • If you’re hungry all the time, you’re taking in too many carbohydrates with a high GI and not enough fiber 
  • You should eat 4 to 5 small meals a day
  • Never wait until you’re famished to eat
  • Snack on nuts, seeds, celery, apples, pears, blueberries, cantaloupe, oranges, grapes, strawberries, blueberries, kiwi, and nectarines
  • Add as much spice as you want, no need to eat a ‘bland’ diet
  • Drink alcohol with caution, it not only adds calories, it’ll make you crave more carbohydrates
  • Remember: any excess calories that your body does NOT burn off will be stored as fat
  • Drink water, lots of water

Please read the articles in my blog for some additional information regarding burning calories and what to buy at the grocery store.