Nutrition Tips from Precision Nutrition

Introduction

2014-0924 Happy Broccoli

Even though I have written hundreds of articles on my blog about enjoying life after adversity, I have written only a few articles about the impact of nutrition on either enjoyment or recovery. Thanks to Jeff Allen of No Limit and John Berardi, Ph.D. of Precision Nutrition, that is about to change.

 

Excerpt of Article by John Berardi, Ph.D. | Precision Nutrition

1. Eat every few (3-4) hours.

Now, you don’t need to eat a full meal every few hours – some of them can be smaller snacks. But every few hours you should be getting a dose of good food that follows the other rules below.

That may seem like a lot, but understand a) that each meal will be smaller than the ones most people eat, and b) that eating this way can drastically reduce your body’s inclination to store the calories you eat as body fat.

2. Include protein-dense foods in each meal and snack.

The most protein-dense and high-quality proteins come from animal foods. Things like chicken, beef, fish, dairy, and the like.

Of course, if you’re a vegan or vegetarian, this rule still applies. You just have to be more vigilant about getting in all your key nutrients. To learn more about plant-based eating: All About Plant-Based Diets.

In the end, ask yourself: Am I eating enough protein? If not, make the change.

3. Include vegetables in each meal or snack.

One of the best and easiest things you can do to improve your health is to include veggies in each meal or snack.

Psychologically, that’s a big change for most people. But it makes such a difference physically that it’s well worth it.

4. Save carb-heavy meals for after exercise.

This includes things like things rice, pasta, potatoes, etc. You can eat them all – but wait until after you’ve exercised.

Plenty of research shows that the body is better able to process carbohydrates in the 3 hour period following a bout of intense exercise.

5. Include a good balance of healthy fat in your diet.

For a long time, dietary fat was vilified in the media. The truth is that dietary fat is absolutely essential.

There are 3 types of fat: saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health, and actually help you lose fat.

Your saturated fat will probably already be covered. Most foods containing protein also contain some saturated fat, and that’s okay. You can even toss in some butter or coconut oil for cooking.

Your monounsaturated fat should come from mixed nuts, olives, and olive oil.

Your polyunsaturated fat should from flax seed oil, fish oil, and mixed nuts.

Click here to read the complete article written by John Berardi, Ph.D.

Caution

The recommendations in this post are the opinions of John Berardi, Ph.D. and Precision Nutrition. Some or all of the recommendations may not be right for you. Check with your physician prior to making any changes to your nutrition plan, food you eat, or beverages you drink.

Credits

Thanks to Jeff Allen of No Limit for telling me about Precision Nutrition; John Berardi, Ph.D. of Precision Nutrition for writing the article originally titled “The 5 Rules for a High-Performance Body;” Google for helping me find Precision Nutrition; and all the people who, directly or indirectly, made it possible for me to use the picture and text I used in this post.

4 Comments

  1. It sounds like a great idea. It would be easy for me to maintain after getting in the habit. I’m retired and pretty much my time is my own or I can routinely snack when I want. But, my husband teaches at a middle school and coaches after school. He’s on duty even when the children have their lunches because he monitors the students lunch room. I’ll have to get more creative on coming up with two more smallish meals he can sneak in while on duty.

    1. Sheila, while we often think about the “busy” people who don’t have time to eat well, we also need to think about the retired people who eat something just because it is available. The nutrition tips can benefit everyone. Thanks for sharing your comment. ~ Scott

  2. Routines work for me. The hardest part of a routine is the maintenance required until the routines become automatic. I try to buy only healthy foods and snacks that limit excess sugar. This way I don’t overeat carbs just because they are available. Out of site out of mind, and fewer energy swings. Planning meals and snacks ahead of time is extremely beneficial. Having pre-portioned healthy snacks on hand at home, and away from home, helps me avoid grabbing an unhealthy food or drink on the run when I am hungry or tired.

    My doctor advocates eating small meals of protein, veggie’s, and fruit because eating every 4 hours provides consistent energy, limits hunger pangs, and skipped meals. It’s also an effective way to maintain metabolism.

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