When starting a nutrition program it can be confusing and overwhelming. There is a lot of nutrition information available, but it seems to head in different directions. Many programs start by telling you to throw everything away, or stay away from whole food groups, but never break things down simply.
Here's a basic tips list to help you get started.
1. Shop the perimeter of the store.
This is where the freshest, nutirent dense, low preservative foods are. Obviously, dry goods are inside the aisles, but most things in the aisles are high in fats, preservatives, and sugars. You'll find dried beans and rices in this area, but you can leave many of the other items on the shelves.
2. Size does matter
Plates, cups and serving utensil sizes matter when it comes to portions. For example; use a serving spoon when dishing out foods; not a cooking utensil. There's a huge size difference between the two, and the larger the utensil, the larger the portion. Plates and drink tumblers can add extra servings due to their sizes. Opt for smaller glasses and plates to control portion sizes, as well.
3. Watch your carbohydrates
Your body needs carbohydrates, but anything in excess can have a negative affect. There's nothing wrong with eating some mashed potatoes, but that third plate isn't necessary.
4. Don't douse your salad in dressing.
Dip your fork into your dressing instead of pouring it on foods. You'll never empty a two ounce ramekin by eating dressing this way.
5. Reduce alcoholic beverages to lose weight.
When you drink alcohol your body burns acetate, a byproduct of alcohol, before burning fat. This is not to say you can't have a drink, but too much is obviously counterproductive.
6. How much fat are you really eating?
You need fats in your diet, but opt for healthy fats (nuts, seeds, avocados and etc.) in moderate amounts. For instance, 1oz. of nuts are fine, but 5oz. will kill your daily fat intake.
7. Have some coffee if you like it.
Have some coffee before you workout. The caffeine will give you a perk.
8. Watch juices with a careful eye.
Some juice has even more sugar than soda. A single serving is only 8oz., not a tumbler.
9. Do not finish your children's plates.
This is a downfall of many moms. We hate to waste food so we eat everything left on our children's plates, and it doesn't matter how many kid's plates are on the table. However, this adds hundreds of extra calories to your daily caloric intake.
10. Drink more water.
Start by drinking water before, during or after every meal. It will make you feel fuller, longer. It doesn't mean you have to guzzle a bottle each time, but three or four gulps can make a difference.
Click here: How to drink more water.
11. Step away from the fried foods.
If you have to have fried foods decide to have one fried item with a vegetable. For example; don't have fries if you want a fried chicken sandwich. Have a side salad or fruit with it. Be sparing on the dressing in this case. See tip #4.
12. Add new flavors to your palette.
It's easy to get in a rut with foods. People are creatures of habit and will stick to foods that are easy and convenient to prepare. Don't fall into that trap. You may not like every thing you try, but it will certainly diversify the foods on your plate.
13. Eat fruit.
Not too long ago I overheard a personal trainer tell his client not to eat an apple because of the sugars. Don't be that guy. Eat fruit. If you're interested in low glycemic fruits take note of what the ADA recommends.
Copyright ©2011 CPT Lisa M. White. All rights reserved.