This weekend, I wanted to give you some general guidelines to consider when planning your food intake:
- You should combine the food you eat with physical activity to maximize your health benefits.
- Make sure to eat foods that have many nutrients in them, and try to avoid foods that have little to no nutrition (sweets, chips, and pretzels all fall in this category).
- When you exercise, your body will naturally try to compensate for your increase in activity by making you hungrier. If you are trying to lose weight while exercising, you should be aware that you will naturally be more hungry from this exercise.
- Your diet should be 20-35% fat in it, with low amounts of saturated and trans fats
- Make sure to include fruits, vegetables, nuts, legumes, and whole grains in your diet.
- Be aware of your sugar intake – sugar will convert to fat inside your body and is very taxing on your liver, and most foods have a lot of unnecessarily added sugar.
- Research has shown that sugar is at least as addictive as cocaine, and many Americans are highly addicted to sugar or artificial sweeteners.
- Artificial sweeteners are actually 10 times sweeter than sugar, but they’re much worse for you! Consuming a moderate amount of sugar is much better than consuming artificial sweetners, so if you’re trying to cut down on sugar, don’t replace it with artificial sweeteners!
- Try to get most of your protein from plants if possible, with a moderate amount from lean poultry, eggs, and fish.
- Make sure to eat foods rich in Calcium and Iron to preserve bone density and avoid anemia!
- Store your food properly and don’t eat rotten foods!
- Avoid taking dietary supplements and vitamins whenever necessary – these are much less effective in pill form than they are in whole foods.
- Enjoy the food you eat! Eat in an environment where you can focus on enjoying your food, and try to avoid eating while watching TV or doing other activities.