Lesson 1: Healthy Nutrition: Eating To Get Fit
This Lesson will teach the components of healthy eating and how to incorporate them into daily life. We will be focusing on the types of foods that increase metabolism and provide your body with the nutrients and energy that it needs for fuel.
We will also examine the latest diet fads. Emphasis will be placed on the high carbohydrates versus low carbohydrates debate.
Finally, I will demonstrate why practicing overall good nutrition habits is much better in the long run for general fitness and better health.
To finish this part of the Lesson, I will teach you how to choose foods for snacking that will not harm your fitness plan.
Basic Nutrition: The Components for Eating Right
You've probably heard that you are what you eat, but did you know that this is closer to the truth than most people know. Studies show that the healthier you eat, the healthier you are in many different ways. Mood swings, anxiety, PMS, and more can all be alleviated at least partially by a change in your diet. (By diet, I mean the foods that you eat, not the way you deprive yourself to lose weight.)
To begin, let's take a look at the basics of nutrition. There are three nutrients which supply calories to our bodies and are necessary for life: protein, carbohydrate, and fat.
Proteins are composed of amino acids, many of which are not manufactured in the body and need to be supplied by the foods we eat. We need enough protein for tissue repair, maintenance, and growth. However, most Americans eat too much protein, even those who are trying to build muscle.
Carbohydrates are either simple (sugar, fruit, honey) or complex (grains, beans, vegetables). These foods provide glucose which is the body's primary source of fuel. It is found in the blood, stored in muscles, and the main source of energy for the nervous system and brain. They are also absolutely essential for the burning of fat in the body.
Fats include cholesterol, saturated and unsaturated fats, and linoleic acid. While these offer a more concentrated source of fuel for the body than protein and carbohydrates, the body actually prefers to store it as fat rather than converting it to fuel. Furthermore, the body can manufacture all but linoleic acid, meaning we don't need to eat more than 25 percent of fat in a healthy diet.
Calorie-dense foods are those that contain a high amount of calories with little nutritional value. These are the foods that are high in fat and sugar such as cheese, fatty meats, desserts, and many processed foods. Nutrient-dense foods, on the other hand, are those that we should strive to eat as they offer fewer calories and more nutritional value. They include fruits, vegetables, whole grains, extra lean meat, and cooked dried beans.
A balanced diet will include these three components as well as over forty-five essential nutrients (vitamins, minerals) in the proper proportion. In determining your particular nutritional needs, you need to remember an important guideline which requires eating low-fat, nutrient-dense foods and limiting your dietary fat intake to 25 percent of total calories. Saturated fat should amount to less than 10 percent of calories and cholesterol to less than 300 mg a day.
Fiber is essential to good health as well. Eat anywhere from 25 to 35 grams every day. It is also important to eat five to nine servings of fruits and vegetables daily. A serving is equivalent to a medium-sized piece of fruit, half a cup of cooked fruit or vegetable, or one cup of raw fruit or vegetable. Aim for eating six to eleven servings of low-fat whole grains and at least three calcium-rich foods such as nonfat milk or nonfat yogurt. Finally, drink several glasses of water every day while limiting your intake of juices high in sugar, sodas, and high fat beverages such as mochas.
Let me provide you with an example of how this balanced diet might work. I begin my day with a whole-wheat bagel with either nonfat cream cheese or a low sugar jam, a banana, and coffee. My midmorning snack is usually a kiwi or orange. Lunch will be a vegetable sandwich made from whole wheat bread, fat free mayonnaise or fat free salad dressing, avocado slices, tomatoes, one slice of cheese, sprouts, cucumbers, and onions. A midafternoon snack might include half of a bagel or english muffin with jam and more fruit or carrots. Dinner might be comprised of a baked potato with fat free sour cream, corn, and salsa, fat free cottage cheese, a whole wheat dinner roll, and peach cobbler with fat free frozen yogurt for dessert.
As you can see, I eat mostly vegetarian, but you could just as easily add a slice of low fat turkey to your sandwich or a skinless, grilled chicken breast to your dinner. I also make sure to drink plenty of water every day, and I try to reach for a piece of fruit or some vegetables before I eat something high in fat.
For more information on healthy eating, I recommend the book "Low-Fat Living" listed in this course.
