You are what you eat!
For each of us what we need to eat varies.
Going on a diet you find from a bookshelf at the store or from an article in a magazine is not the wisest thing to do.
Doctor
Your doctor should be your main source for your diet needs.
Having a regular physical to keep a breast of your health and dietary needs is crucial!
Doctors can’t keep up on everything so if you have special needs they may suggest you see a nutritionist.
A good nutritionist can do amazing things.
Rather than relying on fad diets to lose weight, working with a nutritionist can better lead you to good life time habits so you can control your weight in a healthy way.
Basics
There are some basics I can share with you.
Starting the day with a healthy breakfast is a must!
The reason it’s called breakfast is because you’re breaking a fast. You haven’t eaten for many hours.
Your brain uses a fuel called glycogen. It needs that to operate.
If you don’t feed it some good food, including some carbohydrates, it’ll take fuel from where ever it can.
Your muscles generally are the source. They store glycogen.
Your body actually breaks down your muscle to make fuel for your brain!
For you to think clearly and feel good breakfast is a must!
Eat before you exercise
Eating before you exercise is important.
You may think you’re okay and then “boom” you feel dizzy. It’s because you’re operating on an empty tank.
You don’t need much. Half a banana or apple a half hour before you exercise helps.
It’s best to wait about an hour after meals to exercise. Your body needs to have blood in your stomach for digestion.
Once you start to exercise the blood goes to your muscles. That’s why you feel ill if you exercise right after a meal. Your not able to digest the food.
How often should you eat?
That depends on you.
There are several thoughts on that. 5 to 6 small meals per day is one. 3 meals is another. You need to try both and see which works for you.
What should I eat?
That is such an individual thing. Food sensitivities, likes and dislikes, disease’s all play into what you eat.
According to the new government food pyramid you need:
3 to 6 servings of whole grains. Whichever grain you tolerate works.
2 cups of vegetables. Varying the different types is important. Your plate should look colorful.
1.5 cups of fruit. Again, variety is best.
3 servings of dairy. If you’re lactose intolerant you often do well with goat milk. Yogurt can work too.
5 ounces of meat,fish, poultry or nuts and seeds.
5 table spoons of oil
www.mypyramid.gov is the best site to visit to learn about food choices.
Simply put
Variety is important.
Avoid sweets and empty calories. Grab a piece of fruit when you have a sweet tooth.
Don’t skip meals. Your body needs fuel to operate.
Visit the my pyramid website and learn as much as you can about the basics. Then work with your doctor on your special needs.
For tips on losing weight visit the weight section of this website.
Water
Water is a basic need.
Your body is made of mostly water.
How much you need to drink is determined by many things.
If you exercise you’ll need more or if it’s a hot day extra fluid is needed.
The rule of thumb is 8 glasses of fluid per day.
It doesn’t have to be all water. Juice, milk, soup and some fruits and vegetables offer fluid.
Waiting until you’re thirsty to drink is a bad plan. By the time you’re thirsty you’re already a little dehydrated.
As you age your warning signal is less effective. By the time you’re thirsty you may be well on your way to dehydration.
Keep a water bottle close by and take sips throughout the day.
You’ll feel so much better if you do that. Headaches often occur due to lack of hydration.
In conclusion
Diet is a very personal thing.
Food allergies, sensitivities and tastes all vary. Working with a nutritionist and or your doctor is the best route to take.
Learn the basics on my pyramid and you’ll have a very good foundation.
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