Do you find yourself a little lost on what to eat to lead a healthier lifestyle? Or maybe you know WHAT to eat, but not how much of it or at what time. Let Certified Sports Nutritional Consultant/Certified Personal Trainer/Fitness Therapist/General Awesome Guy John Stewart take the guesswork out for you! Read on for helpful tips to help YOU be healthy. “No Excuses!”
_______________________________________________________________
QUESTION: How many meals should I have a day? And what should each meal consist of?
ANSWER: The amount of meals per day depends on age, weight and gender, and specific goals. Are you trying to lose weight, bulk up or stay toned? Or are you getting ready for an event? These are all factors that go into the equation. The best basic plan is to have 4 to 5 small meals a day rich in protein, complex carbohydrates, and healthy fats. Avoid packaged products. Instead, eat fresh fruit and fresh green vegetables. For protein, eat chicken, fish, and beef and for complex carbs, eat brown rice, quinoa, and whole grains. Try not eating too many carbs after 3 p.m. if you are trying to stay lean.
QUESTION: How many snacks am I allowed to have each day? What kind of snacks can I have?
ANSWER: It depends. Usually if you are eating 4 to 5 meals a day, there are 3 “meals” and 1 to 2 “snacks.” Great snacks are almonds, fruit (apples and bananas), healthy yogurts and low-calorie protein bars. Even a measured portion of cottage cheese is a great snack.
QUESTION: Is there such a thing as eating too much fruit?
ANSWER: Yes! You should only have 3 to 5 servings per day MAX. Two apples, a banana, and some berries is PLENTY of fruit. Otherwise it converts to sugar in the body.
QUESTION: If it’s labeled as low-fat or low-carb, is it OK to eat processed foods?
ANSWER: Low-fat and low-carb foods are great ideas, but beware: If the product is a processed food, it is most likely loaded with sodium and other unhealthy preservatives. Take some time to learn about foods and the unhealthy preservatives so you know what to look for.
QUESTION: What types of food should I completely avoid to be healthy?
ANSWER: Everything in moderation is key and so is learning self-control. Everyone should fully enjoy their eating experience. But if self-control is an issue, stay away from sugar, flour and starch items!
QUESTION: At what time should I be eating my meals?
ANSWER: Meals should be eaten 2 to 3 hours apart. If started first thing in the morning (which is the most important meal of the day), eating every 2 to 3 hours is ideal.
QUESTION: How much water should I be drinking?
ANSWER: On average, sedentary people should drink 4 to 6 8-oz. glasses of water a day. Healthy, athletic people exercising on a regular basis should be drinking ¾ -1 gallon per day depending on size and body weight.
QUESTION: Is diet soda OK?
ANSWER: Diet soda is dangerous. Fake sugar is worse for you than real sugar. People tend to think “diet” and then overindulge because there are no calories and no sugar. This is incorrect! One diet soda a day is still not healthy.
QUESTION: How about consuming coffee and energy drinks? Are they bad?
ANSWER: Coffee itself is not bad at all. It serves a wonderful purpose. However, this all depends on how it is used, preferably 1 to 2 cups per day spread out and taken black! This actually keeps your mind sharp and your body alert. If over-consumed and mixed with cream and sugar, coffee is no good and can actually cause weight gain and lethargy. Energy drinks should only be used by those who are in great shape and only 1 per day.
QUESTION: I often feel hungry and choose to eat whatever’s handy (fast food, junky snacks). How do I avoid these temptations?
ANSWER: Plan ahead! If you always plan ahead, this never happens. Worst-case scenario: Run to the store and grab some fresh fruit or always keep some with you.
QUESTION: Should I be taking vitamins, drinking shakes and/or taking supplements to enhance my health goals?
ANSWER: This is totally optional. Vitamins and supplements help out and make the process faster and easier. There are so many products out there, so make sure to consult with a professional before starting any supplements.
