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.
Although I don't eat many grains due to food allergies I love roasted tomatoes over quinoa. The sweet, tangy flavor of the tomatoes are brought out from roasting, and works great as a side dish even without quinoa.
Normally I make this dish with grape tomatoes, but these are beefsteak tomatoes from Costco. The measurements are not exact since I go by taste. Please remember, these measurements are enough for a family, or for someone who doesn't mind eating left overs.
Ingredients for Roasted Tomatoes
Roasted Tomato Instructions
MacroNutrients from Fitday.com
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Soda has a bad reputation for its sugar content and sabotaging your diet, but there are other drinks that contain nearly as much sugar in each serving as an 8 oz. glass of soda. Commonly, these are drunk with disregard to sugar content. However, sodas are not the only drinks that deserve the reputation for being a diet saboteur. Some of your favorite drinks from smoothies to cocktails are sabotaging your diet one drink at a time.
With this contest prep, I changed my entire nutrition program, and feel great for it. I always eat higher amounts of food, but this time I changed my macronutrient ratios. I am eating higher carbohydrates, less fats, and moderate protein.
However, this morning I was having a problem deciding what to eat so I decided to eat my oats dry. No milk, water, coffee; nothing. Just plain.
It's not the first time I've done this, but instead I decided to throw in things that I had on hand to make a quick stove-top granola. I still ate it dry, but it was so much tastier.
Quick stove top granola ingredients
How to make quick stove top granola
Heat your skillet on low to medium heat, and spray with Pam. Add oats. and toast until brown. Then add almonds, flax seeds and apples. Sprinkle Splenda, and cinnamon to taste.
Raisins, pears, dried cranberries or blueberries also make a great addition, or drizzle honey over your granola. Add your preference of liquid if you don't want to eat it dry. Remember different foods change the macronutrient totals.
*** The photo to the left is not my granola. I was hungry and ate it before I could get a picture.
"You on a Diet" seemed befitting for this post.
I plan to add new recipes and my own food & nutrition content to this web page, but I also decided to add explanations of popular diets, old diets and their recipes. Each will have links to their websites for further information.
I get a lot of questions about different diets, how they work, what they affect and whether they are effective.
These posts may help someone find a diet, or a variation of a diet, that works with their physical well being and mental state.
Diet examples that will be covered
South Beach, HCG, Volumetrics, Atkins, Dukan, Paleo, Cabbage Soup, Hollywood, Keto and The Blood Type Diet and a whole lot more. Did you know there were so many?
Copyright ©2011 CPT Lisa M. White. All rights reserved.