Ultra-strict dieting is easy, at least in one way: It's very black and white. You know exactly what to eat (but usually not what you want) and exactly how much to eat (typically, not as much as you want). The list of acceptable foods is short and, let's face it, not so sweet.
In contrast, "everyday" healthy eating comes in all shades of gray. You still know you need to eat clean, but many of the foods forbidden to the very strict dieter are now acceptable, at least when eaten in moderation.
in HealthCocktails and... (Related) The best damn chest... (Related) The sour truth about... (Related) The best self-tanners:... (Related)
in HealthShape (Related) Men's Fitness (Related) Nutrition Forum (Related) AORN Journal (Related)
Our plan for everyday healthy eating, plus recipe ideas and cooking tips, make it easy. It'll fit your lifestyle, fuel your training and keep you feeling satisfied, providing the energy you need to make it through the day. What's more, it's a diet you can live with as long as you like, and you won't have to make so many sacrifices that you'll feel as if you've fallen off the wagon after eating a single cracker.
Want to increase your overall chances of nutritional success? Just stick with the plan.
SQUARES & SNACKS
What should a clean, healthy diet consist of? Choose from the following foods for those three square meals and a couple of snacks each day.
BREAKFAST >> Fitness competitor Carla Sanchez relies on breakfast staples like egg whites or eggs, oat bran, oatmeal, frozen blueberries and strawberries, and a whey protein powder. "That way you've got variety," she says. "You could scramble eggs and throw in some salsa, and have a bowl of oatmeal on the side. You could mix the egg whites with oat bran and make a pancake. You could have a whey protein shake with a handful of strawberries."
For you java junkies, coffee is fine in moderation. "I think people run into a problem when they forget to eat but drink three cups of coffee," Carla warns.
SNACKS >> "Fat-free cottage cheese, yogurt, low-fat popcorn, natural peanut butter and nuts in general are all great choices," remarks Carla. "There are also some really good protein/energy bars, but don't depend on those for every single meal. Try half of a Tri-O-Plex bar or even a Balance bar."
For a preworkout snack, NPC fitness competitor Alissa Carpio eats a small amount of protein and some fast-acting carbs--a low-sugar fat-free yogurt (4-6 ounces) and an apple--to give her energy for training.
If you don't eat a meal after your workout, try to have carbohydrate and protein within an hour of finishing training. Alissa chooses a scoop of whey protein mixed with water, along with a banana or other fruit. Carla adds, "If you want something sweet, the best time to do that is right after training so your body can use it efficiently."
LUNCH >> "You can get a salad any where if you go out for lunch," says Carla. "If you get a green salad, bring your own tuna packet to add lean protein. I also love Chipotle and Baja Fresh; you can eat really healthy there if you skip the sour cream and cheese. Get a big bowl of lettuce with chicken, a half serving of rice and lots of salsa." For a quick at-work meal, Alissa makes a whole-wheat tuna wrap. "Layer half of a pouch of Sweet 'n' Sour tuna [Starkist Tuna Creations] on a small tortilla and top with a slice of fat-free cheese."
DINNER >> To fill up on veggies, you can't go wrong with a big salad with chopped chicken and a few sunflower seeds. Carla also loves ground turkey and, surprise, buffalo. Try tacos made with ground buffalo meat, steak or fish and stuffed into a low-carb soft corn tortilla, along with beans and vegetables. "You can make them crispy by spraying the tortillas with nonstick cooking spray and heating them in the oven," she notes.
What about eating starchy carbs at night? Carla explains that how much you can eat depends on your lifestyle and activity level. "In general, if you eat five times a day, 3-4 of those meals should have starchy carbs and 1-2 should not. If you're trying to lose weight, replace the bread, rice or pasta in your last meals with vegetables." If you train in the evening, you'll want the starchy carbohydrate at dinner; if you're basically inactive at night, limit them.
THE BIG THREE
Not everyone responds the same way to the same diet, so we've provided a range of guidelines you can adapt to your personal needs. Let's review each of the three major factors to fueling your active lifestyle: calories, macronutrient ratios (how much of your diet comes from carbohydrate, protein and fat) and meal timing.
CALORIES: To estimate your daily caloric need, nutritionist Natalie Digate Muth, RD, MPH, CSCS, recommends using the Harris Benedict Equation:
1>> Determine your weight in kilograms by dividing your weight in pounds by 2.2.
2>> Determine your height in centimeters by multiplying your height in inches by 2.54.
3>> Complete the following equation: 655 plus [9.6 multiplied by your weight in kilograms] plus [1.8 multiplied by your height in centimeters] minus [4.7 multiplied by your age in years] = X
No comments:
Post a Comment