Basic healthy eating daily checklist
Good simple, nutritional daily eating advice from the folks at the BOULDER CENTER FOR SPORTS MEDICINE . Most of us "old-timers" have all heard this ad nauseum but thought it might be of interest to those who haven't. It's my thought that weight loss and healthy livin' is 80% eating right, 20% exercise so........it all starts here.
Boner
Did I eat 5-9 servings of fruits and vegetables today?
I know this sounds daunting, but it's not too difficult if you stay after it. Try to eat a serving of a fruit or vegetable at every meal, then snack on fruit, carrots or dried fruit in between meals. A serving isn't as big as you may think. For example, a large banana counts as 2 servings.
Were most of the grains that I ate whole grains?
Most of you will say, "Yeah, I never eat white bread, only whole wheat." But how about including whole-wheat bagels, pasta, tortillas and English muffins in your diet? Other examples include whole-wheat cous cous, barley, corn, oats, and wild rice.
Did I include protein at every meal?
People who are active have slightly higher protein needs than sedentary people. Breakfast seems to be the hardest meal for people to include a good source of protein. Ideas might include peanut or almond butter on your bagel, eggs (yes, a few a week are okay!), cottage cheese, yogurt, milk, soymilk or a cold cereal that has added protein like Kashi Go-Lean and Smart Start.
Did I include a couple of good sources of calcium today?
Women aren't the only sex susceptible to bone loss, and it is important in our later years to hang onto what we've got! The best sources are nonfat dairy products like milk, yogurt and cheese, calcium-fortified orange juice, tofu prepared with calcium sulfate, or a calcium supplement. Aim for a total of 1000 of mg calcium per day for women and 800 mg for men.
Did I eat some "healthy fat"?
Fat is necessary in our diet, and a little fat at every meal helps to keep us satiated. Healthy fats are those rich in monounsaturated fats like nuts and nut butters, olives and olive oil, avocado, and peanut, flax and canola oil.
Did I snack on "real food" like fruit, nuts and trail mix, or did I mindlessly eat cheese and crackers when I got home from work?!
Snacking is a great way to eat more of the healthy stuff - fruits, vegetables, nuts and seeds - as well as preventing yourself from getting too hungry between meals.
Did I drink enough water today?
A good rule of thumb is the following: Divide your weight in pounds by 2. This is the number of ounces of water you need every day. For example, a man weighing 180 pounds should drink about 90 ounces (about 3 quarts) of water daily. More is needed for hot weather, altitude and exercise. Fruits and vegetables can contribute about 25% to your fluid needs.
Did I take a multivitamin with mineral supplement?
The best-case scenario for a healthy diet is all of the above, plus a basic multivitamin/mineral supplement. No need to spend a lot of money, just look for one that covers your needs from " A to Z."
| Serving size: | 1 medium piece fruit | ¾ cup juice | ¼ cup dried fruit |
| 1 cup salad greens | ½ cup raw or cooked vegetables | ||
Fruits and vegetables are a great source of carbohydrates and antioxidants but are lacking in most athletes' diets.
Excellent choices for lunch and dinner include beans, chicken, fish and lean beef or pork.
Hey Dave,
I think those who don't eat the good carbs aren't going to be healthy. As a matter of fact, I think those who don't eat some fat aren't going to be healthy either. Protein, carbs and fats -- all in balance to do the body good so to speak. I strive for 40%, 30%, 30% protein, carb, fat ratio with the bulk of my carbs and fats, the good ones.
Strives the operative word as I've been slipping lately but the advantage I have now as compared to prior to WLS is that I know what healthy for me to eat. No more mindlessly shoveling in garbage without understanding the consequences which are that I feel like frickin' crap physically (and mentally for that matter).
Best
Boner
I suppose low glycemic carbs are best. I wonder if dried fruits are actually necessary/ healthy? The fats are a biggie for health and for stabilization of blood sugar/ appetite.
I found this one on fats such as Omega-3:
http://www.fatsforhealth.com/library/libitems/getting_thin_o n_fat.php
Dried foods (fruits, veggies) are an awesome snack and I'm hooked using my dehydrator. I throw in almonds and other nuts and it makes a mean trail mix. I also dry tomatoes and throw them in my salads. It's a great way to get in some healthy food especially on my bike rides or just looking for something to munch on watching TV. Obviiously frutis/vegges are healthy in any form. Dehydrated sure beats candy or chips although all things in moderation since there is concentrated sugars in dehydrated fruit.
Great article on the benefits of healthy fats, Dave. Thanks
Boner
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