NUTRITION 101

Understanding the basics about food and nutrition is fundamental for embracing and successfully leading a healthy lifestyle. The following information highlights some tidbits to store in your health and fitness knowledge chest!

• Food is made of 3 macronutrients: carbohydrates, proteins and fats.
  
  
• Carbohydrates are a major source of energy in the diet and are broken down by the body into glucose. There are 4 calories in each gram of carbohydrate. Healthy carbohydrates sources include: brown rice, whole wheat pasta, beans, sweet potatoes and fresh fruit.
  
  
• Proteins are digested by the body into amino acids which are used to build and repair cells. There are 4 calories in each gram of protein. Healthy protein sources include: lean cuts of meat, fish, beans egg whites and low fat milk/dairy.
  
  
• Fat is also an energy source for the body. However, consumptions of certain types of fat and excessive quantities of fat are linked to a variety of disease and health issues. There are 9 calories in each gram of fat. Healthy fat sources include: olive oil, canola oil, nuts, seeds and fatty fish.
  
  
• The foundation of a healthy diet consists of high quality whole foods such as fruits, vegetables, whole grains, lean meats, poultry, fish, beans, eggs and nuts.
  
  
• Foods that are highly processed and refined should be avoided. These foods typically are high in saturated fats, trans fats, cholesterol, salt (sodium) and/or added sugars
  

10 TIPS TO MAKEOVER YOUR PANTRY

A few minor changes to the contents of your pantry and fridge can add up to a major impact on your diet. Try these 10 tips to give your diet a healthy boost!

1. Remove unhealthy items and items that you are more likely to binge on from your pantry. If junk easily accessible, you’ll probably cave into an unhealthy craving, so keep temptation at bay by clearing the junk food out of the house!
   
   
2. Stock up on whole grains! Replace white rice with brown rice. If you’re concerned about the additional amount of time to cook brown rice, many stores now sell pre-cooked brown rice that can be found on the shelf and in the freezer section. Replace your regular spaghetti with a whole grain version. Stock up on oatmeal instead of sugary cereal. Make sure your bread is made of whole grains.
   
   
3. Stock up on lean meats and heart healthy fish! Keep some high quality frozen fish fillets or chicken breast fillets on hand for quick, healthy tasty meal idea.
   
   
4. Say farewell to whole milk, cheese and yogurt. Replace your full fat dairy items with no fat or low fat versions!
   
   
5. Avoid premade sauces, dressings, gravies. They are often filled with unhealthy fats, sugar and sodium. Learn to make your own healthy version!
   
   
6. Minimize the number of foods that you purchase with added sugar. Reading food labels will alert you to unsuspecting sources of sugar from bread to fruit juice to condiments to name a few. Stock up on fresh, frozen or dried fruit to satisfy that sugar craving!
   
   
7. Prioritize your veggies! Eat primarily fresh vegetables. Stock up on frozen vegetables for off season purchases and as a quick, but nutritious replacement for fresh vegetables. Try to avoid canned vegetables, as they are nutritionally inferior to fresh and frozen ones, and often are high in sodium.
   
   
8. Snack on almonds, other nuts and seeds. Stick to the unsalted varieties and try some raw nuts and seeds for even more nutrition. Nuts are high in calories and fats, so pay close attention to the serving size. Buy pre-packaged individual servings or package them yourself in snack size zipper bags to make sure you don’t overindulge.
   
   
9. Eliminate sugary drinks, including some fruit juices. These can provide lots of empty calories and can be nutritionally void. Drink primarily fruit flavored herbal teas without sugar) and lots of water. Buy fresh squeezed juice occasionally avoiding juice that has sugar added.
   
   
10. Toss out the fried foods (and the deep fryer). Popcorn and baked tortilla or potato chips can serve as tasty replacements for traditionally fried chips. Try those brands made with natural ingredients. Seek out oven fried recipes for chicken, fish, potatoes or other foods that you previously enjoyed in the fried version.
    

MEAL PLANNING

Plan! Plan! Plan! Planning is the key to taking control of your nutrition and not letting food take control of you! Follow these guidelines and you too will see success with eating right!

• Eat frequently. Eat 3 small meals and 3 small snacks each day. A small meal or snack should be consumed every 2.5 – 3 hours.
  
  
• Eat balanced meals. Eat 50% carbohydrates, 25% protein, 25% fat.
  
  
• Proteins are digested by the body into amino acids which are used to build and repair cells. There are 4 calories in each gram of protein. Healthy protein sources include: lean cuts of meat, fish, beans egg whites and low fat milk/dairy.
  
  
• Portion control is key. Measure your serving sizes. Use a smaller plate to resist the temptation to pile on excessive amounts of food.
  
  
• Avoid eating 2 hours before bedtime.
  
• Create a daily or weekly meal plan. Shop and prepare meals in advance according to your plan.
  
  
• Be aware of everything you eat and drink. It is helpful to actually record this information to heighten your awareness.
  
  
• Buy a lunchbox! Take your prepared foods along with you if you will be away from home for extended periods of time. Buy a small (or large) insulated lunchbox with reusable ice packs to keep your food at safe temperatures while you’re out.
  
  
• If you have to dine out, do your research in advance so you can make wise choices. Find menus online and choose healthy options such as baked or broiled fish or chicken breast, steamed or sautéed vegetables and whole grains when available.
  
  
•  Add healthy cooking techniques such as grilling, baking, broiling and sautéing to your routine.
  

FLAVOR YOUR FOOD WITH HERBS 

• Herbs and spices add flavor without adding unnecessary salt, sugar, fat and calories.
  
  
• Fresh herbs are more flavorful and more delicate than dried herbs. Add the fresh herbs near the end of the cooking time to optimize the flavor effect.
  
  
• When using fresh herbs in a recipe, use 3 times as much as you would use of a dried herb.
  
  
• Experiment with fresh herbs & spices when you’re cooking. It will take some trial and error to find the ones you enjoy the most.
  
• Avoid premade sauces, dressings, gravies. They are often filled with unhealthy fats, sugar and sodium. Learn to make your own healthy version!
  
  
• Add fresh herbs to an oil and vinegar mixture for a quick healthy salad dressing.
  
  
• Use dried herbs when fresh are out of season. Look for no salt herb seasoning mixes to add a kick to your favorite foods instead of salt.