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Nutrition: Basic Information
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Carbohydrates: Should be approx. 60% of your diet (~300 g.). Try for 6 - 11 servings of COMPLEX carbohydrates per day. For example, 2 servings should be at breakfast, 2 mid-morning snack, 2 at lunch, 1 mid afternoon snack, 1 at dinner. All carbohydrates, once ingested are converted into glucose, which is used by the body for energy. Your brain functions on glucose as well. Do not deny your body of this important nutrient. The best complex carbohydrates come from whole-wheat products, grains, brown rice, oats, and bran. Foods rich in natural sugars such as whole fruits and raisins are also good sources of carbohydrates.
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Protein: Should be approx. 20 % of your diet (~100 g.). Try 1 protein at breakfast, 1 mid-morning, 1 at lunch, 2 at dinner, and 1 post-workout (depending on your workout time). Protein is important for rebuilding muscle in the body. Good proteins come from lean cuts of meat, soy, tofu, nuts, and low fat diary products.
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Fat: Should be approx. 20% of your diet (~45 g.). Try to maintain small amounts of good fats (unsaturated) throughout the day (not all at once). This will keep you satiated (fuller). Maintaining healthy amounts of good fat in your diet is important for the transportation of fat-soluble vitamins in your blood (A, D, E, K). Good fats include fat from olive oil, flaxseed oil, nuts, etc. Avoid meals that are high in TRANS - FATS and SATURATED fats (chips, fried food, red meats, high-fat dairy, cakes, cookies, ice cream, etc.).
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Water: Keep a water bottle with you at all times, using that as your main source of hydration (at meals also). Try to have at least 64 ounces per day. Avoid juices, alcoholic beverages and soda.
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Serving Size Information:
- Lean meats - palm of your hand
- 1/2 cup cottage cheese
- 1/2 cup yogurt
- 1/2 cup beans (counts as protein and carbohydrate)
- 1/2 cup cooked pasta or rice
- 1/2 potato
- 1 slice of bread
- 1/2 bagel
- medium apple, orange, banana, etc.
- 8 oz fruit juice
- 15 grapes
- 5 large strawberries
- 1/2 cup cooked vegetables
- 1 cup raw vegetables
- 1 tbsp. Butter or margarine
- 2 tbsp. Salad dressing
- 2 tbsp. Olive oil
- 2 tbsp. Peanut butter
Foods to AVOID:
- Baked goods (cookies, cakes, muffins, croissants, scones, doughnuts, etc)
- Fried foods (fried chicken, general tso's, sesames, sweet and sour, fries)
- Any chips or nachos
- High fat dairy (more than 1 slice cheese, ice cream, whole milk, creamy sauces)
- Fatty cuts of meat (processed chicken, bologna, salami, pepperoni, sausage, hamburgers, hot dogs, etc)
- More than 2 alcoholic beverages at one sitting
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