What Should I Eat?
Everyday we are bombarded with guidelines on what to eat, how much to eat, even what to eat. This can make the process of eating well very confusing at times. When working with clients I have always kept the following back to basics guidelines in mind when improving their eating habits. These key points focus on everyday habits that work to build a healthy eating style.
Think clean
Thinking clean means choosing foods that are not fried or coated in heavy sauces (alfredo, cream, etc.). Watch out for words such as breaded, rich, butter, coated, etc. This minimizes excess calories and allows you to get the most nutrients per calorie.
Wholesomeness
Always try to choose foods that are processed the least. The more a food is processed, the greater the chance that extra calories and preservatives have been added. You may also lose beneficial nutrients through processing. For example a whole apple is more filling than applesauce, which is more filling than apple juice, and a baked potato will have fewer calories than scalloped potatoes.
Portions
Think appropriate portions. This is important for both weight management and also for adequate recovery. Test yourself to see what cup of pasta looks like on your plate. Check to see what 3-4 ounces of meat looks like, and measure out 8 ounces of milk. You may be surprised by the actual results!
Variety
Work to vary your meals. As a dietitian, even I get stuck in a rut. Try different combinations of foods to prevent getting burned out on a certain meal. This will also help to ensure that you aren’t getting too much or too little of a nutrient.
Calories in should equal calories out
Calorie intake (and your Carb/Pro/Fat ratio) should coincide with your volume of training (a function of length and intensity of effort). When you are working out a lot, your intake of food (quality food!) should go up. If you are suddenly swamped at work and your volume has been cut in half, then your calorie intake should be decreased as well.
Best Food for the Body
Eating whole grains, fruits, and vegetables is the best recipe for better health and quality of life, but having the convenience of all of the above in a pill form is terrific. Juice Plus offers the best of both worlds with 17 fruits, vegetables, and grains in a whole food based capsule form. More and more people are making juice plus a part of their permanent health and fitness program.
By Mike Koons, MS, RD, CSCS
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