Meal Plan Basics
Samra R. Savioz, Personal Fitness and Athletic Trainer
Clearing up Carbohydrate Confusion-
Carbohydrates, which come primarily from fruits, vegetables, breads, cereals, and whole grains, are capable of providing a major source of energy. Although, over consumption of any food type will cause or can lead to the cause of weight gain! This applies to eating too many calories from any food, whether it is a carbohydrate, fat or protein. For most people keeping a moderate control of carbohydrates; consisting primarily of fruits and vegetables, along with a low-fat and lean protein meal plan can actually lead toward weight loss. Focusing in on the fiber content within the carbohydrates being consumed will help the body to feel fullness and may also play a part in the prevention of certain diseases.
You have probably heard people refer to, “carb-ing-up” before exercise as being a way to obtain energy. The truth is that over consuming carbs, such as eating a plate of pancakes or a hefty bowl of pasta before you go to the gym will most likely cause weight gain. Not to mention make you nausea’s. Eating wisely, and at least an hour before exercising will provide you with more energy and less likelihood of gaining weight, regardless of how much exercise one is doing.
FAT!!!-
There are three types of fat: saturated, mono-unsaturated, and polyunsaturated, all containing the same amount of calories. The major differences with the different types of fat are primarily linked to health related issues that may be inherited by consuming such fats; i.e., heart disease, high cholesterol. Etc. Examples of these fats are: Saturated fats (associated with heart disease) such as butter, are solid at room temperature. Unsaturated fats, include polyunsaturated fats and monounsaturated fats, are generally thought to be the healthier fats. These types of fat may be found in liquid vegetable oils and most margarine. The fats that I recommend consuming are limited to extra virgin olive oil and to flax seed oil. I suggest a total fat intake of less than 10% a days worth of calories. I would entirely eliminate the need for any saturated fats!
Protein Power-
Proteins help maintain and build body tissue. Protein-rich foods such as meat, eggs, cheese and nuts; all contain a significant source of fat and the major source of saturated fat in the foods we eat. Therefore, I recommend consuming only lean meats (skinless chicken breast, turkey breast, fish (tuna in water, not in oil), and pork with the fat trimmed (not from the butt of the animal). Instead of eating whole eggs, opt out and eat egg whites or egg beaters and only prepare the eggs with a non-stick cooking spray or by hard boiling an egg and disregarding the egg yolks. Cheese is a tough one. I admit, I love cheese, but, it is sooo fattening. I only recommend using reduced fat cheese or fat-free cheese as a permanent substitute for whole-milk cheeses. Emphasize making protein choices that are lower in calories and in FAT, such as lean meats, low-fat or fat-free dairy products and legumes (dried beans).
Micronutrients-
Micronutrients include vitamins and minerals. I recommend eating a wide variety of foods bright in colors to ensure getting certain vitamins and trace minerals within your diet. Such vitamins include and are not limited to, Vitamins, A, B, C, D, E, and K. Examples of essential minerals are calcium, potassium, sodium, iron, zinc and iodine.
Fiber-
There are two types of fiber, soluble and insoluble fiber. Both types are found only in plant foods, and are the non-digestible part of carbohydrates. Fiber is calorie free and it has a host of health benefits. Most people do not get enough of it.
Soluble fiber slows down the absorption of food in the stomach, which in turn creates a feeling of fullness. Soluble fiber has also been associated with the lowering of blood cholesterol and stabilizing blood sugar levels. Some of the most common sources of food that contain soluble fiber are oats, dried beans, fruits and vegetables. Consuming fiber rich foods in excess can cause bloating and other gastroenterological effects…so gradually introduce them into your diet.
Insoluble fiber will increase the rate the food moves through the digestive tract and is also associated with reducing the risk of some forms of cancer. Insoluble fiber is found in food sources such as, brown rice, cereals, dried beans and whole grain breads.
Last but not least…WATER-
Water is a nutrient that humans can not do without. The human body requires water for hydration and health. Without water the human body can only survive for a few days. Water is the most abundant substance in the body and helps to perform many bodily functions. Water consumption assists in the digestive process, regulates body temperature, and assists in transporting nutrients and waste products to and from the body cells. It is just as important to drink water prior to an exercise program as it is during and after the completion of a work-out. Water will also help to increase the body’s ability to burn fat and increase your metabolism.
Drinking eight 8oz. glasses of water everyday is recommended.
Bottled water, seltzer, mineral water and sugar-free waters are other options. Limit all caffeinated beverages- they act as diuretics, and will cause you to lose more water than you would otherwise, which may lead to dehydration. Especially, when you will be sweating during exercise.
Samra R. Savioz, Personal Fitness and Athletic Trainer
Clearing up Carbohydrate Confusion-
Carbohydrates, which come primarily from fruits, vegetables, breads, cereals, and whole grains, are capable of providing a major source of energy. Although, over consumption of any food type will cause or can lead to the cause of weight gain! This applies to eating too many calories from any food, whether it is a carbohydrate, fat or protein. For most people keeping a moderate control of carbohydrates; consisting primarily of fruits and vegetables, along with a low-fat and lean protein meal plan can actually lead toward weight loss. Focusing in on the fiber content within the carbohydrates being consumed will help the body to feel fullness and may also play a part in the prevention of certain diseases.
You have probably heard people refer to, “carb-ing-up” before exercise as being a way to obtain energy. The truth is that over consuming carbs, such as eating a plate of pancakes or a hefty bowl of pasta before you go to the gym will most likely cause weight gain. Not to mention make you nausea’s. Eating wisely, and at least an hour before exercising will provide you with more energy and less likelihood of gaining weight, regardless of how much exercise one is doing.
FAT!!!-
There are three types of fat: saturated, mono-unsaturated, and polyunsaturated, all containing the same amount of calories. The major differences with the different types of fat are primarily linked to health related issues that may be inherited by consuming such fats; i.e., heart disease, high cholesterol. Etc. Examples of these fats are: Saturated fats (associated with heart disease) such as butter, are solid at room temperature. Unsaturated fats, include polyunsaturated fats and monounsaturated fats, are generally thought to be the healthier fats. These types of fat may be found in liquid vegetable oils and most margarine. The fats that I recommend consuming are limited to extra virgin olive oil and to flax seed oil. I suggest a total fat intake of less than 10% a days worth of calories. I would entirely eliminate the need for any saturated fats!
Protein Power-
Proteins help maintain and build body tissue. Protein-rich foods such as meat, eggs, cheese and nuts; all contain a significant source of fat and the major source of saturated fat in the foods we eat. Therefore, I recommend consuming only lean meats (skinless chicken breast, turkey breast, fish (tuna in water, not in oil), and pork with the fat trimmed (not from the butt of the animal). Instead of eating whole eggs, opt out and eat egg whites or egg beaters and only prepare the eggs with a non-stick cooking spray or by hard boiling an egg and disregarding the egg yolks. Cheese is a tough one. I admit, I love cheese, but, it is sooo fattening. I only recommend using reduced fat cheese or fat-free cheese as a permanent substitute for whole-milk cheeses. Emphasize making protein choices that are lower in calories and in FAT, such as lean meats, low-fat or fat-free dairy products and legumes (dried beans).
Micronutrients-
Micronutrients include vitamins and minerals. I recommend eating a wide variety of foods bright in colors to ensure getting certain vitamins and trace minerals within your diet. Such vitamins include and are not limited to, Vitamins, A, B, C, D, E, and K. Examples of essential minerals are calcium, potassium, sodium, iron, zinc and iodine.
Fiber-
There are two types of fiber, soluble and insoluble fiber. Both types are found only in plant foods, and are the non-digestible part of carbohydrates. Fiber is calorie free and it has a host of health benefits. Most people do not get enough of it.
Soluble fiber slows down the absorption of food in the stomach, which in turn creates a feeling of fullness. Soluble fiber has also been associated with the lowering of blood cholesterol and stabilizing blood sugar levels. Some of the most common sources of food that contain soluble fiber are oats, dried beans, fruits and vegetables. Consuming fiber rich foods in excess can cause bloating and other gastroenterological effects…so gradually introduce them into your diet.
Insoluble fiber will increase the rate the food moves through the digestive tract and is also associated with reducing the risk of some forms of cancer. Insoluble fiber is found in food sources such as, brown rice, cereals, dried beans and whole grain breads.
Last but not least…WATER-
Water is a nutrient that humans can not do without. The human body requires water for hydration and health. Without water the human body can only survive for a few days. Water is the most abundant substance in the body and helps to perform many bodily functions. Water consumption assists in the digestive process, regulates body temperature, and assists in transporting nutrients and waste products to and from the body cells. It is just as important to drink water prior to an exercise program as it is during and after the completion of a work-out. Water will also help to increase the body’s ability to burn fat and increase your metabolism.
Drinking eight 8oz. glasses of water everyday is recommended.
Bottled water, seltzer, mineral water and sugar-free waters are other options. Limit all caffeinated beverages- they act as diuretics, and will cause you to lose more water than you would otherwise, which may lead to dehydration. Especially, when you will be sweating during exercise.
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