Food Wise. On your way to a positive body image
When it comes to healthy eating, things can become very confusing in a short period of time. After all you are finding numerous articles discussing nutrition and many times the information can be contradictory. This leaves many wondering, “What should I eat?”
So, just exactly what do you need to eat if you want to place the emphasis on nutrition and health? For starters, you need to avoid fad diets, sugar contents in food and drinks and avoid portion distortion. Here are a few basic guidelines to get you started on the right path:
• Opt for a dietary program that is packed with whole grains, fruits, veggies as well as some healthy fats and oils.
• Make sure that your daily meals contain good carbohydrate choices and never try to eliminate all carbs from your diet.
A positive body image is possible by fueling your body with nutritious choices.
• Understand sugar terminology in products and know that the first three ingredients on a label are primary. Therefore, keep away from food items containing corn sweeteners, cane sugar, high fructose corn syrup, maple sugar, malt molasses, brown and white sugars. Also steer clear of ingredients ending in “–ose” such as sucrose, lactose, dextrose and maltose.
• Look for products made from whole grain when you need a carbohydrate boost.
• Fiber is an important component of any diet and you can get all the fiber your body requires by eating a variety of fruits, veggies and whole grains.
• Proteins are your body’s best friend and you can eat healthy when you choose poultry, nuts, fish and beans for your protein sources. Opt for lean meats and seafood while limiting your red meat intake.
• Keep those saturated fats and trans fats under control, and restrict them when you are constructing your dietary regimen.
• Calcium rich foods are another must for any well balanced diet. Sure you can use skim or low fat milk for your calcium requirements but calcium is also present in yogurt, cheese and some veggies.
• Get in the habit of glancing at the serving size and automatically double or triple the calories, carbs and other nutrients you check to see how it all adds up when you eat more than a single serving. When at a restaurant, train yourself to send half of your plate back to be put in a doggie bag or to simply order a smaller portion meal.
Making changes slowly can help you be more successful in creating new habits. Thus, try incorporating one or more of these recommendations into your lifestyle each week. Over time, you will find that these nutritious choices will give you more fuel for your day and help improve your chances of successfully reaching your healthy weight.
– Elaine Hastings, RD, is a nutrition, energy, and sports performance expert trusted by top athletes. She is a partner with pro-athletes including Olympic gold medalists and NFL, NBA, NLB, NHL, LPGA and NCAA athletes. Elaine has been practicing for 20 years and works contractually as a writer, spokesperson, product development, media resource and advocate for eating disorder awareness. For more information or to contact Hastings, please visit www.elainehastings.com