Nutrition Facts - Best Fitness

The first thing you need to know about nutrition is that it doesn't have to be intimidating. Though it's true that the fields of diet and nutrition are areas of constant research, there are some basic concepts that have stood the test of time. By knowing these basics, you will be better equipped to sort through all of the nutrition information that you are confronted with on a daily basis.

First and foremost, there are 3 basic macronutrients- carbohydrates, proteins and fats. In order to have a healthy diet, YOU NEED ALL THREE! We have gone through a number of fad diets over the years that have asked us to abandon one or the other, but the three actually need to exist together for any one of them to actually do their job.

How much of each do you really need? A healthy diet consists of 50-65% carbohydrates, 20-30% protein and 15-25% fat. Too much trouble to try to calculate this with every meal? Try this: Divide your plate into thirds. Two thirds should be carbohydrate sources like rice or potatoes and vegetables and one third should be a protein source like a meat or a fish. The fat will find its way into both the carbohydrate portion and the protein portion through cooking oil, flavorings and naturally occurring fats.

The size of that plate is what gets a lot of us in trouble! Hold your hand out in front of you with your palm facing upwards. The size of the palm of your hand, from wrist to the first knuckle, represents the size of a proper serving of protein for your body. The area covered by your thumb and fingers represents the surface area that your carbohydrates should cover. Though some of us may have unusually disproportionate hands, this rule on thumb typically holds true.

Now that you know what a meal should consist of, let’s talk about how often you should be eating. In order to keep your body running efficiently, you should be eating every 3 to 4 hours. Going longer than 4 hours without food will not only slow down your metabolism, but will also cause you to overeat at your next meal and inevitably store fat. If you are eating the right amount of food for your body and activity level, you should just start getting hungry in time for your next meal. If your insides are grumbling or you are feeling light-headed, you are waiting too long to eat!

If you overeat for one meal, simply cut the size of your next meal or two to compensate. One oversized meal does not have to “ruin” your eating for the day. Even one “bad” day is not the end of the world. If you have an over-indulgent day, simply cut your portions the next day to create a balance.

Remember, diets have a beginning point and an end point. Would you rather visit your goal at the end of a diet or live in your goal by learning to eat efficiently every day?