There are so many books on nutrition and so much information on how to eat well. Hopefully these 10 tips will help sort out the best information out there and direct you towards books that focus on the type of information you truly seek about healthy eating. But there is one fact that you can not get around if you want to continuously make good decisions about what you put in your mouth. You must do meal planning.
Planning your meals is critical to a healthy eating program because it places you in fewer situations where you eat desperately. When we eat in a desperate state - we eat too much and not the right foods (primarily fast foods). Meal planning is essentially like a teacher preparing their lesson plan for the next day or upcoming week. Look ahead a day or two and figure out your schedule and when you are going to fit nutrition into your day. If you know you have a lunch date then plan for a healthy dinner and think through your lunch suggestions so you can avoid restaurants that offer too many unhealthy choices.
1. Do not skip the grocery store and learn to make 5-10 dishes that you enjoy and fit the health bill This is an essential part of meal planning.
2. Do not be intimidated by the process, embrace and look forward to the positive changes it will have on your mental focus and your performance while training.
3. The problem with high protein and fat diets like the Atkins is that it may help you to lose weight, but it sacrifices your health.
4. This program is intended to improve your overall health. This type of eating program poses problems because of its lack of carbohydrates.
5. Without carbs, the fat that you eat is broken down for fuel. This process is called ketosis, which can cause dehydration and those who take medications for hypertension.
6. Glycemic Index (GI) refers to the degree a food increases your blood sugar which can increase your weight gain. Therefore, foods with a high GI are not best for several reasons: they leave you feeling hungry, they cause food cravings and they contribute to weight gain.
7. Studies show that people who suffer from heart attacks due to a high fat diet also had very low intakes of fiber in their diet.
8. Breakfast is a critical meal because it balances out your cravings through out the day and helps to prevent hunger spells. When you do not eat breakfast, you are also more likely to crave carbs.
9. Fat is a good part of the your diet. You want higher unsaturated fats than saturated fats. A low fat diet does not satisfy the body overall. When the good fats are part of your meals, i.e. olive oil, nuts, avocado etc. is helps to make you feel full sooner than a low fat diet. It is not uncommon for more calories to be consumed by a low fat meal than a meal that is high in fiber and complex carbs - for example, sweet potatoes with butter and grilled chicken with a slice of mozzarella cheese).
10. Insulin resistance does often occur in overweight people. It is the inability of insulin to properly process fuel, fats or sugars. So a balanced diet will also increase the proper digestion and absorption of foods in the body to keep you energized and your blood chemistry balanced which affects your skin, hair, nails, ability to train efficiently, feel sleepy, grumpy etc...