According to International Sport Science Association Certified Performance Nutritionist Bonifacio Moron III, eating whole and lean foods, also known as "clean" foods, helps your body function better.
"The key is not to diet," said Moron. "It’s about keeping a balance of what your body needs and not what you want."
Since most of Americans are consumed with a nine-to-five schedule, it’s sometimes hard to keep track of what you eat and to find time for exercise.
Moron said that eating
small meals from five to seven times a day, three to four hours apart,
will increase your metabolism and increase your energy level. Portions
should be equal to almost the size of your hand, not a McDonald's extra-value
meal.
"The hardest thing about trying to eat right is always being on the
go," said Erika Ocaña, a sophomore Fine Arts major. Ocaña,
who combines cardio and strength training regularly, finds that eating
healthy and exercising is the key to living a healthy and energetic life.
Eating regular meals is essential. If you eat breakfast, even if it is
on the go, you give your body the energy that it needs to function throughout
the day. When you skip breakfast, or any other meal of the day, your body
thinks that you are starving it, which sends it into shock and slows down
your metabolism.
Your body needs a balance of protein, used to make hormones, blood plasma
transport systems, and enzymes; carbohydrates, utilized for energy, both
instant and sustained; and fats, required for the production of cell membranes,
blood lipids, bile, steroids and Vitamin D.
According to the U.S. Department of Agriculture Food Pyramid, an average
person should consume 2,000 calories a day: 30 percent protein, which
equals 600 calories; 60 percent carbohydrates, which equals 1,200 calories;
and 10 percent fat, which equals 200 calories. Fat content does not to
be supplemented. It is already included in lean meats and nuts. Keep in
mind that protein has 4 calories per gram, while fat has 9 calories per
gram.
For example, a McDonald's Big Mac is 560 calories, Super Size fries are
540 calories, and a small chocolate shake is 360 calories…for a total
of 1,460 calories, or 75 percent of you total recommended daily calorie
intake. However, the recommended fat intake is exceeded. The above items
contain 66 grams of fat, more than double the recommended allowance of
30 grams.
To aid in the process of weight loss or "detox," drinking water
is a plus. Water is essential for all energy production in the body. For
many, trying to drink water on a regular basis is very difficult. A trick
to help you with your H2O consumption is to substitute water for every
time that you think of having a soda, juice or alcohol. Drink before you
are thirsty, and drink fluids at a cool temperature. Before exercise,
drink at least 20 ounces of water.
Trying to eat right and healthy is difficult, especially if you are always
on the go. If breakfast is a new concept for you, fix yourself a smoothie.
Try a meal replacement bar for a snack or lunch. One is the Balance Bar
Gold, which comes in flavors like Rocky Road and Caramel Nut Blast and
contains only 210 calories. For women, try the Clif Luna bar, which contains
soy protein and folic acid, which is essential for a women's body, and
has only 180 calories. Each run about $1.39-$1.99.
Keep in mind that all diet claims share the same characteristics. According
to the International Fitness Association, many diets deprive you of a
certain food group, when it is really the reduction of total calories
that promotes weight loss.
Here’s the "skinny" on nutrition: cutting calories will
cause you to lose weight. Your body will have less to burn, making it
easier on your body. Try to stay away from foods and beverages that contain
large amounts of sugar. Sugar that is not burned will be stored as fat.
Hydration is key. Drink lots of water. Eat in moderation. By exercising
and changing your eating habits, you can give yourself more energy to
enjoy life.
To find information about your own ideal personal weight, metabolic rate
and a calorie calculator, visit www.drkoop.com
Low-Fat Food Choices
Breakfast:
- Non-fat cereal with skim milk and fruit
- Toast with jelly (no butter or margarine)
- Bagel with jelly/fat free cream cheese
- Egg substitute French Toast (no butter)
- No meats, butter, cheeses or egg yolks
Lunch:
- Turkey Sandwich:
- 1 slice of 97% fat free turkey
- 1 slice of fat free cheese
- mustard, lettuce, tomato
- No chips or fat-free chips
- Fat-free, no-salt pretzels
- Salad (no croutons, cheese, olives or dressing)
- Use fat-free dressing sparingly
Afternoon Snack:
- 1 oz. part-skim mozzarella cheese
- 1 apple
- 10 peanuts
- 8 oz. nonfat plain or artificially sweetened yogurt
- 1 cup grapes
Dinner:
- Turkey (less fat than chicken)
- 4 oz. broiled cod fish
- Vegetables (steamed)
- 1 cup salad greens with vinaigrette
- Potatoes (baked, no sour cream)
- Bread (no butter or margarine)
Evening Snack:
- Jell-O, fresh fruit, fat-free pudding
-Fat-free cookies and crackers
-Angel Food cake (not pound cake)
-8 oz. nonfat yogurt with 2 tbsp. of trail mix or granola
Courtesy of Woman’s Day Magazine