Fitness Tips
for-life guide
Eat a variety of foods that you like. Eating many different foods ensures that you get all the nutrients (and non-nutrient compounds) you need for optimal health without getting too much of things that may not be as nutritious. Including a variety of foods in your diet also prevent boredom - by increasing the number of nutritious foods you choose from, you increase the likelihood that you will stick to healthful eating.
Snack. Snacking is a great way to " take five" and relieve stress. Always have nutritious snacks on hand to munch on.Choose nutrient-dense foods to fill in the gaps in your diet. If, for example, you have difficulty meeting your daily calcium requirements, choose low-fat yogurt, pudding, cheese or milk for snacking. Snacking helps you refuel and prevents you from becoming so hungry that you over eat.
Plan. plan what, when, where and how.Schedule time to eat, just like you schedule meetings. Busy lives mean planning and compromising, and you can compromise on time without skimping on nutritional quality. Plan breakfast meetings, and develop a list of lunches and snacks you can eat at your desk or while on the go.
Be an educated eater. Learn the basics of good nutrition, label-reading and dinning out. Being an educated eater means you have the knowledge necessary to make informed choices no matter how crunched for time you become. Look at reliable websites for sound nutrition information; some of these include www.eatright.org of the American Dietetic Association, www.nutritiondata.com of the USDA and www.navigator.tufts.edu of Tufts University.
Don't skip meals. Skipping meals not only causes you to miss nutrients important for your health and performance but it can also lead to overeating. You become so hungry that "anything goes" {into your mouth} an all good intentions go out the window. Oftentimes you end up eating the first thing you can grab, which may not be very nutritious.
Be creative. Think of time saving eating opportunities, such as: planning meals that can be used as leftovers, lunches you can eat at your desk, snacks you can munch on when you're on the go, crock pot meals that cook on their own during the day, and other dinners you can fix in 10 minutes or less. Keep in mind that dinner doesn't have to be hot to be nutritous, and breakfast or lunch can be leftovers from a previous meal.
Be flexible. Things don't always work out the way we plan them to. Be prepared and have an alternative or two. Don't give up or give in, and always try to make the best of bad situations.
Eat Your Protien!
kids - 0.5 x bodyweight
women-0.8 x bodyweight
Men - 1g x bodyweight
DAIRY PRODUCTS
Milk, 1C. 8gm
Cheddar/Swiss, 1oz. 7gm
Processed Chesse, 1oz. 6gm
Cotttage Cheese, 1/2C. 12gm
Ice Cream, 1C. 6gm
Yogurt, 1C. 7gm
Butter, 1 tbsp. 0.1gm
Sour Cream 1oz. 2.25gm
Cream Cheese, 1oz. 2gm
MEATS
Bologna, 1oz. 3.8gm
Beef, 3oz. 20gm
Chicken, 3oz. 25gm
Egg, 1 6gm
Hot dog, 17gm
Turkey, 3oz. 27gm
Pork, 3oz. 21gm
Liver, 3.5 oz 26gm
Sausage Links, 4oz. 11gm
FISH
Crabmeat, cooked 4oz. 14gm
Clams, Steamed 4oz. 12gm
Haddock, 3oz. 16gm
Salmon, 3oz. 17gm
Shrimp, 4oz. 20gm
Halibut, 3.5 oz. 26gm
Tuna, canned 4oz. 28gm
Scallops, baked 4oz. 17gm
Lobster, steamed 4oz. 19gm
MISC.
Potato, medium 2gm
Rice, 1C (Brown) 6gm
Corn, 1C, 5gm
Noodles, 1C. 6gm
Sweet Potato, medium 2gm
Bread, 1 slice 2gm
Crackers, 4 saltines 1gm
Doritos, (9)/16oz. 1gm
Fritos, 1oz. 2gm
Potato Chips, 16 pcs. 0.8gm
Tortillas, 1.5gm
CEREALS
Cheerios, 1 1/4C. 3.8gm
Granola, 1/4C. 4gm
Shredded Wheat, 2/3C. 3gm
Wheat Germ, 1 Tbsp. 2gm
NUTS
Almonds 4oz. 21gm
Cashews, 4oz. 19gm
Pecans, 4oz. 10gm
Peanut Butter, 1tbsp. 4gm
Peanuts, 1/4C. 9gm
Sesame seeds, 2oz. 5gm
Sunflower seeds, 2oz. 13gm
Walnuts, 1/4C. 6gm
BEANS
Pinto Beans, 1/2C. 7gm
Navy Beans, 1/2C. 7gm
Kindey Beans, 1/2C. 7gm
Tofu, 4oz. 9gm
Soymilk powder, 1oz. 12gm
FRUIT & JUICE
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Apple, 1 med. 0.3gm
Avacado 4gm
Cantaloupe, 1/4 1gm
Cranberry juice, 1C. trace
Grape juice, 4oz. 0.3gm
Grapefruit juice, 1C. 1gm
Grapes, 1C. 1gm
Lemon, 1 medium 2.5gm
Nectarine, 1 med. 1gm
Orange, 1 med. 1.6gm
Peach, 1 med. 0.6gm
Pineapple juice, 1C. 1gm
Pumkin, (raw) 1C. 2.5gm
Strawberries, 1C. 1gm
Vegetable juice, 4oz. 1gm
VEGETABLES
Asparagus, 6 spears 2gm
Broccoli, 1C. 5gm
Cabbage, 1/2C. 1.2gm
Carrot, 1 0.6gm
Cauliflower, cooked 1C. 3gm
Celery, 1 lg. Stalk 0.3gm
Cucumber, 1/8 lb. 0.2gm
Egg Plant, cooked 1C. 2gm
Green Beans, 1/2C. 0.8gm
Kale, cooked 1C. 5gm
Lettuce, 1/2C. 0.3gm
Tomato, 1 1gm
Spinach, 1/4C. 1gm
Squash, cooked 1C. 2gm
SOUPS
Vegetables Soup, 1C. 3gm
Beef Broth, 1C. 5gm
Chicken Noodles, 1C. 3.4gm
Chili & Beans, 1C. 18gm
