Nutrition

INTRODUCTION

Contrary to popular opinion, achieving a toned body is 75% diet and 25% exercise.  If you want to permanently change your body you must accept the fact that you must permanently change your eating habits!  It is truly a change of lifestyle and if you are not prepared to accept that or are not committed to making such a change, you will not sustain any long term results.  Much of what we read makes it sound as if we need a degree in nutrition to know how to eat healthy.  The truth is for every study that says something is bad for you there is likely another study to say it's not.

We eat for a variety of reasons:

• survival
• emotional and psychological satisfaction
• social interaction,  etc.

One could argue that a persons focus should be on merely eating for the purpose of sustenance, but I'll be the last person to make that argument.  Eating is an experience that serves a multitude of needs beyond sustenance, but it it is all about finding a balance between these reasons.  Moderation and control should prevail - and if you fail here, I don't care how much you work out you will never achieve the body and the lifestyle you desire! 

RECOMMENDATIONS

General Information

There are 6 basic components that comprise any healthy diet:

• Carbohydrates (breads, cereals, pasta); 1 gram equals 4 calories
• Protein (meat, fish, poultry); 1 gram equals 4 calories
• Fat (no examples needed!); 1 gram equals 9 calories
• Water
• Vitamins
• Minerals

Health Canada recommendations can be found in Eating Well with Canada's Food Guide and is accessible at http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/order-commander/eating_well_bien_manger-eng.php

Similar guidance on dietary recommendations can be found on the United States Department of Agriculture Website http://www.mypyramid.gov/

Caloric Intake

Canadian Fitness Professionals recommend that you consume the relative proportions of the above nutrients:

•  Carbohydrates:   45 - 65% of caloric intake
• Protein:              10 - 35% of caloric intake
• Fat:                     20 - 35% of caloric intake

The required number of calories can be calculated using your BMR or Basal metabolic rate.  This accounts for the number of calories an average person requires while accounting for your level of weekly activity.  If you are are:

Moderately Active (physically active 3 - 4 times/wk)

Body weight (in lbs) X 17 = Caloric Intake

eg. 120lbs X 17 = 2040

Very Active ( physically active 5 - 7 times/wk)

Body weight (in lbs) X 20 = Caloric Intake

eg 175lbs X 20 = 3500 Calories

Alternatively,  Positive Health Steps recommends the following for caloric intake:

Women

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Weight                             Age 18 to 35                  Age 36 to 55               Age 55+

45 kg - 100 lbs                 1760 cals                              1570 cals                 1430 cals

50 kg - 110 lbs                  1860                                     1660                            1500

55 kg - 121 lbs                  1950                                     1760                            1550

60 kg - 132 lbs                  2050                                     1860                            1600

65 kg - 143 lbs                  2150                                     1960                            1630

70 kg - 154 lbs                  2250                                     2050                            1660

75 kg - 165 lbs                  2400                                      2150                           1720
(and above)

Men

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Weight                           Age 18 to 35                    Age 36 to 55                Age 55+
60 kg - 132 lbs                 2480                                     2300                             1900

65 kg - 143 lbs                 2620                                     2400                              2000

70 kg - 154 lbs                 2760                                     2480                              2100

75 kg - 165 lbs                 2900                                     2560                              2200

80 kg - 176 lbs                 3050                                     2670                              2300

85 kg - 187 lbs                 3200                                     2760                              2400

90 kg - 198 lbs                 3500                                    3000                                2600
(and above)

Calorie adjustments for specific activities:

                                Inactive                  Moderately Active                Very Active

                                Office Worker             Tradesman                      Physical Labor
                                Bed Ridden                Golf                                 High Energy Sports
                                Computer Geek          Gardening
Body Weight   

50 kg - 110 lbs           Minus 480                       + 240                                  + 480

60 - 132 lbs                Minus 570                       + 290                                 + 570

70 - 154 lbs                Minus 670                       + 340                                 + 670

80 - 176 lbs                Minus 760                       + 380                                 + 760

90 - 198 lbs                Minus 960                       + 430                                 + 860 
(and above)

My own experience and success for a man of 174lbs, 5'7" tall, very active, and staying lean at 7% body fat, requires fewer calories than suggested above.  The above calculations would be sufficient were I to level out at 16 to 18 % body fat which is a healthy percentage for a person my age (39).  But to stay lean, while having sufficient fuel to remain active, I've found my best results are achieved based on 45% Carbs (approx 300 g or 1200 cal), 35% Protein (approx 225 g or 900 cal), and 20% Fat (approx 55 g or 500 cal), based on 2600 calories per day.  AND YES I DO READ LABELS TO COUNT CALORIES AND LIMIT MY FAT INTAKE!   But YOU need not count calories, if you follow the simple rules below (which are derived from the national recommendations noted above, and  Bill Phillips, Body-For-Life)


RULES

1.  Graze Don't Binge:

• Eat every 2 to 3 hours, 6 to 8 meals per day
• A meal consists of a serving of carbs and a serving of protein (and yes, inevitably fat, which I try to keep around 7 grams per meal - if I am having 8 meals per day).  If you don't regularly consume veges or fruit as part of your meals throughout the day, you should include (in addition to your serving of carbs) a serving of fruit and or veges in two of those 6 to 8 meals
• A serving size for protein and carbs is the size of the palm of your hand

2.  Drink and Be Merry!

• Drink 10 to 12 eight oz glasses of water per day (water is the best because it has no calories, and has no caffeine - a mild diuretic).  I do drink caffeinated coffee (no sugar, or milk) for its appetite suppressing properties but do not count it as part of my 10 to 12 glasses of water.  If you drink coffee with sugar, milk, or cream, remember those are calories that form part of your diet plan.
• Avoid pop, and alcohol, except on your free day - mentioned below.

3.  Eat Well Be Well; Eat Crap Be Crap

• Choose healthy foods over processed foods.  HOWEVER, everything in moderation is a good rule to keep in mind.  Processed foods for the odd meal are fine, just not for every meal, and keep it relatively health (eg processed lean turkey slices, lean cuisines etc.)
• Allow yourself one cheat day per week where you can eat whatever you want through out the day, but stick to the graze don't binge rule explained above.
• Keep crap out of the house - don't tempt fate with a bag of potato chips and a container of dip! And for goodness sake use your common sense when you choose what and when to eat!

4.  Find Your Crutch

• You're going to have cravings particularly until you adjust.  Find several relatively healthy foods that you enjoy and that you can use to manage those cravings.  I use low fat peanut butter and bread, regular Activia Yogurt, Just Bunches cereal, low fat yogurt raisins, apples etc.  The goal is to subdue your appetite until the next meal, so only allow yourself a single serving of your crutch.

5.  Consider if your would benefit from a Whey Isolate Protein (ALWAYS consult the directions prior to use)

• I find protein bars and whey isolate protein essential to abiding by my diet, particularly on hectic days.  I eat low fat protein bars (7 to 8 g of fat), to fill in a meal or two during work hours.  For breakfast and after workouts I have a whey isolate protein shake with 35g of carbs.
• I limit my consumption to two to three servings per day or as recommended by the product directions

For more information on nutrition and suggested meal plans please visit the Body-For-Life nutrition page.

Final Thoughts

First, eating well takes practice and for me it took 8 weeks to develop a routine with the first 4 weeks being the most challenging-just keep trying!  And second, eating well IS NOT EXPENSIVE but it does take planning.  You need to plan your meals in advance (to accommodate your schedule and time constraints).  In doing so, your grocery list will write itself.