New Year New YOU! - Tips to help you EAT RIGHT 2014!

Last weeks post was all about getting fit.  This week – eating right!
Like most people, you are probably making a goal to get more fit, eat better and improve your overall health.  To make this happen, you need to get specific.  How are you going to eat better?  
First of all you need a plan to eat right.  On your list of things to do – should be:

1.    Plan your meals
2.    Develop a grocery list for those meals
3.    Go to the store and buy those groceries
4.    Start packing and prepping all you can in advance.

Eating right requires planning and a little of bit of effort.  You need to be eating about 5 times a day to keep your blood sugar and energy levels stable and to avoid cravings and hunger.  I generally recommend Breakfast / snack / lunch / snack and then dinner.  Each meal should be around 500 calories and each snack between 100 and 200 calories.  Men may need more calories.

Focus on the quality of your calories!  You want to get the most NUTRITION BANG for your CALORIE BUCK! 
Focus on “clean” eating.  Clean eating is eating food as close to it’s natural state as possible.  For example you have an apple.  The apple is very clean.  Then you have apple sauce, not bad.  Then you have fried apple pie, not clean and too far from the tree!

Lean and Green!  Most meals should consist of a lean protein (like fish, chicken or eggs) and have green vegetables with it.  Think of mixed salad greens with grilled protein on top or grilled protein with steamed asparagus or broccoli on the side.  
Get your fruits and veggies in! Snacks should consist of fruit with some protein like yogurt or nuts.  Other options are veggies with some hummus.  These are great snacks.  Cottage cheese is good with fruit as well.

Starchy carbs – are good for you but limit to one serving per meal and focus on whole grains like brown or black rice, wild rice, quinoa, beans, and sweet potatoes or winter squashes.

Having trouble preparing all your meals?  It is ok to eat out be smart about it and do your research ahead of time.  Many of the options at restaurants that appear healthy can be some of the most calorie dense.  Make sure you know the information and use apps.  My favorite is Restaurant Nutrition – and can be used on iphone or droid.  It lists all the restaurants out there and contains all the nutritional information.  I always check it before I go to the restaurant so I have a plan before I get there.  For example, did you know that the Applebee’s Fried Chicken Salad has 1120 calories?  That is almost a days worth.  IN A SALAD!  The Grilled Chicken Caesar is over 800 calories.

You have to be educated and become a student of nutrition.  You can still enjoy your favorite foods, but in moderation.  I recommend being compliant and eating clean 90% of the time.  That will get you results you want and still have wiggle room.
Interested in learning more?  Contact Ally for more information on her meal planning classes and grocery store tours.