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Top ten (or maybe only 5 or 7) dietary/nutrition things to do?
So, what are they? I know I've come across (and probably bookmarked or saved copies) or such articles, but I'm lazy at the moment, and wondering what are the top things one should do each day or each week? I've seen them based on specific foods, and by general topic/category. Such as:
Eat walnuts
Eat almonds
Eat salmon
Eat yogurt
Get mono-saturated fats
Get Omega 3's
Eat cruciferous veggies
Get your 5 servings of fruits and veggies daily
Get 25 g fiber daily
Eat beans a couple of times a week
Eat an apple a day
Eat blueberries
1. Eat enough protein.
2. Eat enough fiber.
3. Eat enough Omega 3 Fat
4. Eat nutrient filled fruits and vegetables.
5. Eat nutrient-dense food, period.
6. If man made it, don't eat it. I don't agree, but basically, if how something was made is too difficult to envision, its probably not good for you. Watching the 32 step process of how to make Twinkies on the food channel doesn't make it good for you.
7. Get enough micronutrients in your diet and supplementation.
8. Fat and Carbohydrates are both not the devil, but they also aren't the god that protein is. They shouldn't be feared and should make a crucial part of one's diet (either/or can be reduced in terms of intake though).
9. Calories and amount of macronutrients are still the determining factor when it comes to weight gain or weight loss in the long term. Quality of the macronutrients, nutrient timing, glycemic load, periworkout nutrition etc are important factors but generally, it is my belief that even without taking them into account, a good amount of progress can still be made. Essentially, I believe calories determine weight loss/weight gain and macronutrients, the quality of the macronutrients, genetics, exercise, nutrient timing, and a slew of other factors determine the type of weight is gained or lossed.
10. Consistency is key when it comes to nutrition. Often people think they need to reduce their carb intake to nothing to lose fat or need to eat 2g of protein per pound of bodyweight to gain any muscle. What must be done is that people have to make realistic goals for themselves in terms of diet and nutrition and stick with them!
1) Eat the foods you like the taste of.
2) Don't eat too much of them.
3) Don't eat too little of them.
4) Micromanage your diet as little as necessary, keeping the big picture in focus.
5) Be aware that lists of quick soundbites of nutritional advice have very limited value.
Don't skip breakfast - helps kick start your metabolism
Eat balanced meals with protein, fat, and carbs not just one group
Protein shakes after weight lifting
Just a few that I didn't see off the top of my head.
No offense, but welcome to the 90's
5-6 balanced meals a day = a pain in the ass, and often times a tease for those on low calories who would need to eat 200-300 kcal meals to meet that guideline.
Protein shakes after lifting is FAR from a universally important thing to do. Solid food will do just fine.
1) Eat the foods you like the taste of.
2) Don't eat too much of them.
3) Don't eat too little of them.
4) Micromanage your diet as little as necessary, keeping the big picture in focus.
5) Be aware that lists of quick soundbites of nutritional advice have very limited value.
In regards to #5, then, people should then largely forget the previous four items?
Of course, at the moment, following a ham and cheese sandwich, I'm polishing off the 1/4 leftover frozen pizza (generally "yuk") in the fridge, along with a Sam Adams. Somewhere in there, I've somewhat broken #1, so #2 and #3 are perhaps irrelevant.
Of course, at the moment, following a ham and cheese sandwich, I'm polishing off the 1/4 leftover frozen pizza (generally "yuk") in the fridge, along with a Sam Adams. Somewhere in there, I've somewhat broken #1, so #2 and #3 are perhaps irrelevant.
I think the diet you described will enable you to achieve a certain degree of awesomeness.
I agree with Alan in the area of trying not to micro-manage too much. Definitely need to remember this more.
I'll add:
1.) Water is important. Consume enough throughout the day...not just pre/during/post training.
2.) Most of the time, more veggies is not a bad thing in a diet.
3.) Planning meals ahead of time makes it easier to achieve desired goal.
Sounds like the diet would allow him to achieve a wide range of degrees of awesomeness.
Def the WIDE aspect anyhow!
Quote:
Originally Posted by Chris Correia
"Move your body for a hour a day and don't stick shit in your mouth."
hahhahahhahaha
Og
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
If you think that to "be healthy" you are better suited eating a 100 calorie pack of midget oreo's compared to a handful of almonds because the oreo's are fat free. Then your diet is about to...
Fat loss and muscle gain are about the amounts, the calories, and how to manage the right quantities without feeling super hungry or like you just can't eat another bite.
Eating for good health is where that first list comes in.
5-6 balanced meals a day = a pain in the ass, and often times a tease for those on low calories who would need to eat 200-300 kcal meals to meet that guideline.
Protein shakes after lifting is FAR from a universally important thing to do. Solid food will do just fine.
Really? So 3 healthy meals is fine? I do agree that sometimes coming up with a 200-300 cal snack is a pain.
Lately I've just been doing water in the gym and eating afterwards.
I still usually get 5-6 meals a day because I feel like I have more energy, easy way to get more calories in without feeling stuffed, and I can usually eat healthier this way.
Convenience factor is another thing though....if I miss meals it's not a big deal, I just have to make up for it later. It's also a sure-fire way for me to under eat though, when trying to gain size.
Top ten (or maybe only 5 or 7) dietary/nutrition things to do?
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