Most people have good intentions when it comes to nutrition, but a few common mistakes can trip you up. Here are 5 tips to help ensure that you are on the right track.
1. Read labels when you buy packaged food.Look at the numbers on calories, fat, sodium, sugars, and fiber. Also, how many servings are there? If one can of soup has 600 mg of sodium per serving but has 2 servings, you are getting 1200 mg of sodium--half of your Recommended Daily Allowance--if you eat the contents of the entire can. Also look at the ingredient list. If there are dozens of ingredients you cannot pronounce, find something else. If the label mentions "partially hydrogenated oil" (indicator of trans fat content), high-fructose corn syrup, Red 40 (and other colors), avoid buying. 2. Make sure you are getting whole grains. Search for bread that is made with 100% whole wheat or whole grain. A package may advertise whole wheat, but it may contain only a portion of this healthy grain (the rest being bleached white flour) unless it specifically says 100%. Other good whole grains include brown rice, wheat pasta, bran/wheat cereal (check sugar content), oatmeal and barley. 3. Replace saturated & trans fats with healthy fats.Saturated fats are found in fatty animal proteins, creams, and butter, to name a few. Trans fats are in processed snack foods such as crackers, cookies, and bakery items. You can identify them by looking at the nutrition label. If it includes "partially hydrogenated oil", it has trans fats. Healthy fats include those from fatty fish like salmon, olive oil, avocados and nuts. If you are concerned about weight gain, be careful about portion size--all fats have more than twice the amount of calories per gram as compared to carbohydrates and proteins. 4. Drink more water.You've heard this a million times, but do try to replace liquids lost through sweating, exercise or excessive sodium intake. Your skin will look better and you'll have more energy. Also, muscle cramps can usually be helped by re-hydrating (and potassium--eat your bananas!). 5. Plan your eating each day.The biggest mistake people make is not to plan. They work all day and then go home to eat whatever happens to be in the cupboards, or go out and eat 2 days worth of calories. Have healthy snacks nearby if you cannot get away for a regular meal. If you are going out, do some research first. Most chain restaurants have their nutrition information online. Otherwise, make smart choices--avoid cream sauces, fried foods, excessive carbohydrates, butter, cheese, etc. Go out and have fun, but keep a balance.
Danielle Ring is a personal trainer, wellness coach and Pilates instructor in the Arlington, Virginia area. She owns My Fitness Coach, LLC, a small business dedicated to improving the health and lives of men and women both in Arlington and across the United States. She is available for one-on-one coaching and training in person, on the web, and/or over the phone.
