“If you don’t think nutrition is important, ask Eve it changed the world”
MY FAVORITE NUTRITION TIPS
1. SHOP FOR FOOD ON THE OUTER PERIMETER IN THE GROCERY STORE
Most fresh fruits, vegetables, meats, and natural foods are usually located on the outer aisles. Often these foods contain the most nutrients and the least amount of preservatives and added chemicals.
2. SERVING SIZE
The label tells you how much one serving is. The amount of nutrients listed is what you will find in one serving. The serving size almost always differs from your “actual” serving. How many times have you really only had 1 exact cup of this or that?
3. CHOOSE THE HEALTHY FAT
Total fat is measured in grams. For example, if a food has 10 grams of fat in a serving check to see how much of it is saturated fat, which is the least desirable type of fat. Determine how many fat grams a day you want to limit yourself to. When you think of saturated fat think to yourself, I am saturating my body with fat. Look for the healthier fats, such as monounsaturated fats. However, just because it is a healthier fat doesn’t mean you should over-consume it so continue to stick with recommended serving size for fat. Olive oil is rich in monounsaturated fats.
4. CARBOHYDRATES
Carbohydrates are GOOD for you! yes that’s right I said it. Forget the carb craze of carbs being bad for you. You need carbohydrates for energy, a healthy digestive tract, to promote good heart health, help to prevent colon cancer, and to promote weight control. Now, there are different types of carbohydrates the good ones and the bad ones and I agree with staying away from the bad ones. The BAD carbs consist of refined white carbs such as, white pizza bread dough, white rice, white spaghetti, ice cream, donuts, cookies etc. The GOOD carbs are the whole grains like brown rice, quinoa, whole oats, etc. These are high in fiber which will have all the great benefits to your health as mentioned above. Choose foods that list 5 grams or more of fiber per serving.
5. % DAILY VALUE
% Daily Values helps to let you know if a product is high or low in a nutrient. Use the 5/20 rule to choose a product. The 5/20 rule states that if something is 5% it is considered low, and if it’s 20% it’s considered high. For example, we want the saturated fat, and sodium to be low so if it states 5% that’s great; however, if it says 20% don’t buy it! Now, if we are looking at the dietary fiber and vitamins and it says 20% that’s great! go for it.
6. PROTEIN
Protein should make up 12-15% of a performance diet -between 60-150 grams of protein a day should be consumed.
7. OTHER TIPS
Always eat before you go shopping. If you shop when you are starving, your impulse purchase will greatly enhance. Make a food list and stick to it. This helps ensure that you will adhere to your dietary needs and also is a time/money saver.
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