Simple Nutrition Ideas For a Healthier You

Anytime I have a conversation relating to health, wellness, or training I’m almost always asked the question “What should I eat?”

Most people are under the impression that they have to eat chicken—but what else?

A common mistake when looking over food journals of clients, or simply discussing their diet, is the cancellation rule people seem to have for themselves. It works like this: “I eat fast food for lunch, but it’s OK ‘cause I had an apple as my snack before dinner.”

Carrots don’t cancel out the Whopper you ate earlier, but at least you’re trying to be conscious of what you’re eating.

Most everyone is aware that they need protein in their diets, there are good carbs and bad carbs and that fat consumption should be limited. There are macronutrients that your body needs and there is a lot of food consumed that really has no value to it. I am not a nutritionist, but I’m going to give you some tips on shopping and advice for eating better.

Let’s start with walking into the grocery store. Simple rule of thumb, the perimeter of the store is generally where the healthier foods are. This is because they either need to be rotated more often or refrigerated. They have an expiration date, which means there’s a good chance it has fewer or no preservatives. The perimeter is where you won’t find the processed foods. The produce (fruits & veggies), meats, dairy, and natural organic juices are located there. The middle of the store is usually canned, bottled, preserved, and full of sugar or fat.

Protein needs to be a part of every diet plan. Protein consists of amino acids, which are what feed your muscles. There are many sources of protein, from chicken and beef to beans and nuts. Try to include protein in each of your five to six small meals if possible. Following your workout is the best time to have a protein supplement, preferably whey protein because it’s a fast digesting protein. To keep things simple you want to take in amino acids from protein within 30 minutes of your workout.

Carbohydrates are always the controversial macronutrient when discussing nutrition with clients. They aren’t a bad thing. You need them for energy and for vitamins. Good carbs are fruits, vegetables, and legumes. Good carbs also include whole wheat and whole grain breads which are complex carbs. Brown rice with dinner or oatmeal with breakfast are good choices. Bad carbs are going to be white rice, white bread and pasta, and most of the snack foods available, such as chips and pretzels.

There are differing opinions as to whether or not water is a macronutrient or not. I believe it is and that most of us are not drinking enough. Tomorrow count how much you actually drink. The human body is made up of 70 percent water so you need to replenish constantly. Before, during and following your workout you need it even more than the rest of your day.

Water is used for energy production. Water is used to flush your body of waste. Water assists in blood volume which carries oxygen to your muscles while you’re working out. Water has 0 calories from fat and no preservatives. So drink more water and less Diet Coke!