Practical Nutrition
Means Fitness Success and Longevity

The subject of nutrition is always controversial. High protein proponents don't understand vegans. Low carbohydrate people criticize low-fat dieters. And it's Atkins vs. Dr. Phil.

First of all, I am not a dietitian. And someone with serious health problems or who is grossly overweight should begin with a doctor appointment and perhaps a referral to a nutritionist.

However, I can safely say there are a few almost universally accepted dietary concepts that fitness people agree upon. Make them part of your lifestyle and you’ll be on solid ground, nutritionally speaking.

2. Sugar (the "white death," as it has been called), sugar foods, and sugary drinks are no good. Of course someone will say, “But a little sugar’s okay, in moderation.” Well, maybe. But look, they’re empty calories and the stuff sends your insulin soaring. Makes you fat and makes you old. You be the judge about what is moderation.

3. Processed foods (generally stuff that comes in a box or bag) are only a few steps behind sugar in the “it’s bad for you” department. In addition to processing out most of the valuable nutrients, the manufacturers of processed foods usually add sugars and/or hydrogenated oils. Read the labels. Often claims of “Low fat” mean added sugar. A marketing gimmick.

4. Don’t eat any product containing hydrogenated or partially hydrogenated oils. They are Trans fats and are dangerous to your well being.

5. Cold water fatty fish such as salmon, sardines, and trout is good for you. It’s that omega-3 oil that is so valuable. Don’t like fish? Ask your doctor about a fish oil supplement. Try Vital Choice Alaskan Sockeye Salmon Oil Supplements. They're excellent and competitively priced.

6. If you eat beef, look for grass fed, which produces omega-3 fats. It is healthier animal fat than that of grain fed cattle.

7. Keep animal fats to a minimum. Eat lean meat and low-fat or nonfat dairy products.

8. Get most of your carbohydrates from fruits and vegetables Mix the colors for a healthy variety.

9. Establish a portion control eating method that makes sense to you. Portion control is the single most important factor in maintaining a healthy body weight and body-fat percentage. Personally, I like the hand measurement trick I explain in my books. Basically, it means dividing meal plates into thirds: 1/3 protein; 1/3 vegetables; and 1/3 fruit or whole grain of some sort or legumes . . . plus a little healthful fat.

Each component third is roughly the size and thickness of the palm of your hand, and no larger than your clinched fist. However, if the vegetable portion is a loosely composed salad, double the serving size.

The fat serving — say olive oil in a salad dressing, or avocado, nuts or olives — should be about the size of your thumb.

10. Grazing beats gorging. Three smaller meals per day, plus two or three healthful snacks, result in an even energy level without insulin/blood sugar spikes, and you’ll more efficiently burn fat. For convenience, healthful shakes can serve as snacks.

See the following . . .

• Dietary Supplements: Do you need them?
  
  
• Vegetarianism and Bodybuilding: Can you build muscle without meat?
  
  
• Protein
  
  
• Carbohydrates
  
  
• Fats

Healthy Diet Guidelines
Follow these healthy diet guidelines for better performance, more endurance, improved recovery, and balanced fitness.

Health Conscious Living
Develop Healthy Habits and experience tremendous benefits for fitness, vitality and a life with an abundance of energy.