In case you have not heard, Fitness Results is doing a promotion with the wonderful radio station, KFROG 95.1. We now have even more fitness information, including Tips of the Week, Healthy Food Choices, and diet/exercise plans. You can find it all here:
http://ww.kfrog.com/toady-sfitness-challenge-blog-page-1219968
Below is some information on healthy food choices, which can also be found on the KFROG blog.
Healthy Foods
Making healthy choices when buying food is not always the easiest thing to do when there are hundreds of food choices staring you down as you past by the aisle. It’s even harder when you are not completely sure what the right choice is these days. Well, we at Fitness Results have prepared some information with some nutrition facts to help you become more knowledgeable of what choices to make when you eat.
Proteins:
Protein is important in any diet, but even more for those in a weight loss or muscle training program. The average man should consume about 35-for each meal while the average woman should have 20-35g a day. Make sure to always select the leanest cuts when selecting meat because it is the cut, and not the species of the meat that makes the biggest difference. For example, the leanest cut of chicken would be the breast rather than the leg or thigh. Also, a pork tenderloin is just as lean as a chicken breast even though pork is sometimes seen in a bad light. The typical size of the cut should be about the size of your palm and as thick as a deck of cards.
Carbohydrates:
There are two classes of carbohydrates: Simple and Complex. Complex carbs include breads, pastas, and potatoes. They are good sources for energy but, are easily stored as fat afterwards. Simple carbs include sweet/sugary foods. Aside from the man-made sugars in candy, fruits are also included in this category. These are necessary in although for some should consume quite sparingly depending on your metabolic type. Also, artificial sweeteners should be avoided whenever possible. At Fitness Results we added a third group to make it easier: Fibrous carbs. We put vegetables in this group, especially green, leafy vegetables. Filling up on fibrous carbs is preferable to other carbs, as the fiber in them is indigestible, meaning you still get the benefits without the calories.
Essential Fats:
10-20% of your daily fat intake should be from essential unsaturated fatty acids. Poly/mono unsaturated fats are a much better fat than saturated fats, such as butter. Some good sources of unsaturated fast can be found in olives, avocados, nuts, and extra virgin olive oil. You should also caution yourself when eating these because of their high calorie content. Make sure to eat these in smaller portions to avoid taking in more carbs than you burn. We also recommend about 3 servings of fish per week. Fish have a high amount of omega 3 fatty acids, which are often overlooked. Omega 3 fatty acids help with cardiovascular and digestive wellness.
Liquids:
Liquids are just as important as any other food that you consume on a daily basis. Water is always the best choice. It is essential to life and the best way to keep hydrated. While sport drinks claim to be better than water for hydration they often have a high sugar or calorie content that is overlooked. Coffee is also good as long as it is relatively plain and you don’t add a significant amount of sugar or creamer. With fruit drinks it is always better to have the actual fruit itself. Fruit drinks and smoothies often have added sugar and are high in calories. By eating the actual fruit you reduce sugar and calorie content as well as consume other natural benefits lost in the juicing process, such as the fiber. Soda should generally be avoided at all costs, diet or regular. They promote osteoporosis as well as significantly impact your sugar levels. And of course, alcohol should always be consumed in moderation.
Meal Planning:
There is much debate on how many times a day a person should eat. The answer varies for each person. We recommend no fewer than three meals a day. You should try to space your meals out by about 2 ½-3 hours each with little to no snacking in between those meals. Some people do better with five or six meals a day, however you have to make sure to eat smaller portions for those meals. For some people that works better to keep their metabolic rate consistently higher, but it also adds up the calories so you must still train a little more extensively to keep up with your diet.
Watch out for:
Most people don’t think twice about some foods, and while they may seem harmless, they could be a much bigger threat if not used in moderation. These foods include:
- Salad Dressings
- Mayonnaise
- Toppings (including gravy, creams, etc)
- Cooking Oils
- Fried Foods
- Soda
This should be an easy guide for selecting more nutritious foods the next time you are out grocery shopping, especially during the holiday season. Be sure to check back here for even more in-depth information.
