NUTRITION POINTERS

Here are some general guidlines that I go by that may be of help to you...



Grocery store pointers / Things I go by when picking food:

• avoid high fructose corn syrup


• avoid the word hydrogenated (fully or partially) or trans fat


• i try not to get anything over 500 mg of sodium per serving


• avoid lots of sugar (less than 10 mg per serving)


• avoid fried / processed foods


• buy the majority of your food in the frozen and fresh areas of the store

Eating on a schedule:

• Never go more than 3-4 hours without eating


• try to eat the majority of your calories earlier in the day


• don't skip breakfast


• eat several small meals a day with a good balance of protein, carb, and fat


• get good sleep...you fill find your blood sugar will be out of whack when you aren't getting enough sleep time

Pointers when you think you are hungry:

• eat a piece of gum


• go for a walk


• drink a glass of water


• if still hungry don't ignore hunger...try eating a small snack with the right combo of protein, carbohydrate, and fat


• if craving something...eat it...but eat a smaller quantity!

Free bees:

• all vegetables (celery and cucumbers are calorie free)


• gum (sugar free)


• diet sodas, diet teas


• sugar free candies (don't eat too many they can upset the stomach)

I try and eat a balanced combo of protein, fat, and carbohydrate here are some snack examples

• natural peanut butter on wheat toast with a small amount of honey


• piece of fruit and some nuts


• wheat pita chips and hummus


• baked tortilla chips and guacamole


• air popped popcorn with canola butter


• fresh vegetables with ranch dip

Other suggestions:

• reach for mustard over ketchup (if using ketchup use low carb)


• use sugar free whenever possible (jams, puddings, yogurt)


• I use full fat dressings (beware of hidden sugars in dressings....i often reach for ranch or blue cheese because they have less sugar...the fat in them will make you feel satisfied)


• avoid processed foods (they are fluff and don't add much to your diet...they will make you wanting more plus they don't have anything worthwhile in them)


• set out time to make a good meal....half of the enjoyment can be in preparing it. when it comes time to eating it you won't pig out


• eat salads with your meals...the added fiber subtracts out the carbs in your meal (it actually lowers your glycemic index so you don't get the sugar high)