What defines proper nutrition? In 1956, the US Department of Agriculture introduced the “Four Basic Food Groups”. After years of research, the USDA released the first “Food Pyramid” in 1992 – with the largest section, the bottom, consisting of 6-11 servings of grains. Many people don’t realize that the food pyramid was reorganized, so instead of being stacked, with carbohydrates being the majority, to linear – more like rays, and most importantly, more evenly distributed. While that is a great start, there are still very specific guidelines about proper distribution of fats, protein and carbohydrates based on body type, weight goals (lose, gain, maintain) and activity levels.
It’s amazing how many “opinions” are out there, in regards to diet and proper nutrition. I was visiting another website earlier this week…a personal training website…and I was SHOCKED to see the errors about nutrition. The site stated that proper nutrition only contributed 25% towards a fit and healthy lifestyle. I disagree. What you eat is your fuel. That’s like saying that the fuel in your car isn’t really that important. That other factors like your tires, oil changes and windshield wipers contribute to the majority of your car’s performance.
I suggest that nutrition is 70% of your overall health and fitness goals. There are other factors, like genetics, that account for your fitness goals. But that is why nutrition is specific for each individual – there are certain percentage calculations that vary per person based on body type (genetics), activity level (needs), and goal (loss, maintenance and gain).
Before I achieved my Specialist in Fitness Nutrition certification last year, I thought I knew a lot about nutrition since I’d been competing and training for 5 years. And I did, compared to the general public. It’s been AMAZING to see how little I really knew, compared to the certification course. I still refer back to my textbook for notes!
I have a new client, an attorney, who was training with another trainer for nearly two years. She has only worked with me for 3 sessions, and been on her new meal plan for 10 days, but it’s been so rewarding to hear her results…especially in such a short period of time. She has more energy, is eating more than she ever has before, eats carbs, is less bloated, stomach is flattening and she’s losing weight!
If that doesn’t sell you on the power of proper nutrition, I’m not sure what will. Make sure you get advice from someone who is CERTIFIED! I had another friend who hired someone online, who was a competitive bodybuilder. She is a marathon runner and has different needs…but a friend referred her to this person, so she gave it a try. We were chatting on the phone and she told me she felt awful. I told her to email me the most recent meal plan so I could review. The minute I saw the plan, I was worried for my friend…not enough carbs or fats for the workouts she was putting herself through. I replied to her email and told her to stop ASAP and call me. Well she called me alright…just a few hours later. But not because she got my email, because she felt like she was going to pass out on the subway and she needed my help – what does she need to eat/drink immediately so she could recover? Of course, after that episode, she hired me for her meal plans.
So I ask again, what is proper nutrition? Proper nutrition is specific and individualized. Make sure the person you seek nutritional advice from is CERTIFIED. It plays a crucial role in your health and fitness goals. It is like the fuel in your car…a diesel car won’t drive with unleaded fuel. Nutrition is the MOST important factor to your health and well-being.
In the meantime, I tell beginners the following:
1) Eat often – every 2-3 hours. Again refer to the car – while you are driving, the fuel pump is constantly fueling the engine. Same goes with your body – it needs constant fuel.
2) Eat some sort of protein with EVERY meal. Proteins like fish, eggs, chicken, tofu, soy, turkey, and lean beef.
3) Eat complex carbs, not refined carbs. Sweet potatoes, brown rice, quinoa, couscous, whole wheat bread, to name a few. Avoid white rice, white breads, enriched pasta, etc.
4) Eat your veggies…especially the green ones! Brocolli, green beans, spinach, romaine lettuce, zuchini.
5) Some fruits are ok. I recommend sticking to the following as they have less sugar – peaches, plums, pears, apples and any berries – blueberry, strawberry, raspberry, etc.
6) Drink 8 glasses of water a day. It flushes your system. You can drink coffee and tea, in moderation. Avoid sodas and sugary drinks.
7) It is OK to eat after 6pm…how else are you going to eat 5-6 meals? As long as you are eating the right things you will be ok. I recommend making protein pudding, yum!
MOST IMPORTANT – it is NOT a diet…it’s a meal plan. A way of life. Eat right for life!
Comments
Powered by Facebook Comments
About Rachel Ettinger
Connect with Us on These Sites