Eating healthy and feeling good at any stage of life does not have to be difficult. That’s why I’ve compiled these 5 Simple Tips for How to Use Food as Fuel. It’s easier than you may think!
Are you getting tired of seeing all these crazy diet plans, quick fixes and 30-day cleanses? As a dietitian I try to avoid reading too much about them since it drives me a little nuts. I am all about people making positive changes to their diet and increasing their fitness, however, I also strongly believe that a well-balanced diet, including all food groups is best for most Americans. Of course, one “plan” does not fit all people such as those sensitive to gluten or have allergies to dairy foods.
Thanks to Michigan Beef Industry Commission for sponsoring this post.
For the majority of Americans, however, following a well balanced diet including all food groups allows you to easily consume the proper nutrients your body needs and desires for optimal functioning. And secondly, listening to your body’s cues, as to when you feel hungry and when you’re satisfied is also a huge factor in your overall health. Below I have listed 5 simple steps to help properly fuel your body to help you feel your best!
PROPER PROTEIN INTAKE
Recent studies have shown that not only is high quality protein important in general, but that it’s also important when you consume it. It’s fairly easy to eat enough protein for lunch and dinner but it’s not common for us to eat enough for breakfast. Aim for about 25-30 grams of protein for breakfast, lunch and dinner to receive the optimal benefits found in protein.
LISTEN TO YOUR HUNGER CUES
Listening to your body’s hunger cues is essential when it comes to weight management. And several studies have shown that the right amount of high quality protein (about 30% of their daily calories) is a fantastic way to not only feel satisfied but also help prevent weight gain.
FOCUS ON PORTION SIZES
Eating proper portion sizes is not only important in helping to manage your weight, but also important for your health. A proper portion size (3 ounces) of protein, like beef, is about the size of a smart phone. And it’s easy to pair high quality protein with other nutritious ingredients such as stir fry vegetables or even vegetable noodles like these zucchini noodles served with steak.
PLAN AHEAD: Prep Lean Protein + Produce meals and snacks
Planning meals ahead saves time and money. And it also helps you to avoid ordering carry out or picking up fast food. Try planning at least a few meals on the weekend, or when you have an hour or two to spare. Also, try keeping a few frozen meals in the freezer like these meatballs used in a meatball stroganoff recipe or meatball sandwiches. You could also chop up several onions and peppers for an easy weekday prep to add to a stir fry or pasta dish.
IMPORTANCE OF FITNESS
Studies show that high quality protein can help your body exercise more efficiently. For example, protein found in beef contains amino acids, which are essential for building and repairing muscles. Also, as we age we lose muscle mass, so combining resistance exercise with the proper amount of high quality protein may help you lose fat yet maintain more muscle mass.
As you can see, focusing on fitness, and eating a balanced diet, including the right amount of protein is a great way to properly fuel your body. Be sure to check out this link for more information on protein and fueling your body.
This 5 Simple Tips for How to Use Food as Fuel post first appeared on Chocolate Slopes.