April 23, 2021

Some Basic Dietary Guidelines

Lets expand a little on the last post about healthy eating. For starters, lets assume that we should be eating 5 meals per day evenly spaced throughout the day. Now given that, lets explore the composition of the meals:

Vegetables: Eat lots of vegetables for at least 4 of the meals. Lots of variety and color at each meal. Preferably raw and unprocessed.

Carbohydrates: Eat 1 serving of carbs at 2 or 3 of the meals. Stick to whole grain, look for high dietary fiber content (3g or more per serving). Avoid sugars. Avoid “whites” (flour, bread, rice, etc.). Avoid processed. Be mindful that 1 slice of bread is 1 serving. Watch out for excessive calories!

Proteins: Eat a small serving for at least 4 of the meals. Stick to leaner meats (fish, chicken, buffalo). A serving is 3-4 ounces. Other protein sources can be soy, nuts & seeds (stick to plain, avoid honey roasted), or some dairy (see below)

Fruits: Eat 1 piece of fruit (or handful of berries) at 1 or 2 of the meals. Lots of variety. Preferably raw and unprocessed. Avoid juices, jams, jellies.

Dairy: Eat 1 serving of dairy at 1 or 2 of the meals. Stick to low fat varieties of cheese, yogurt and milk (i.e. 1%). Avoid high fat and high sugar. Watch out for excessive calories!

Other: Avoid dressings & sauces (if you use them you have to count their calories!). Cook in a light spray of extra virgin olive oil or canola oil (avoiding lots of oil or butter, lots of calories!). Avoid sweetened beverages, coffee and tea should be black (unsweetened). Avoid canned, frozen, and/or processed foods.

Eating out: Be careful and pay attention to what you’re eating! Meals at restaurants can be 1600 calories or more, even the “healthy” choices can be around 800.

Water: Drink at least 72 ounces of water each day. Try to space it out evenly and SIP 2 ounces every 15 minutes! Add 1ounce of water for every ounce of caffeinated beverages you drink. Add 2 ounces of water for every 15 minutes of exercise.

Multivitamin: Take a multivitamin in the morning, or preferably a 2 pack, one in the morning and one in the afternoon.