6 goals for healthy eating

Q: What nutrition goals should I set? I have no clue on where to start.

A: January is a great time to kick off a healthy eating program. Here are some ways to get started:

Whole food is good. Start eating more whole grains, fresh fruits and lots and lots of vegetables.

Cut the fat. Make every effort to keep intakes of saturated and trans fats to a bare minimum by limiting the consumption of fatty cuts of red meat, dairy fats and hydrogenated oils found in most packaged baked goods. The majority of the animal protein we eat should come from chicken and turkey breast, salmon, sardines, egg whites and low-fat—or even better—fat-free dairy products.

Each passing year brings us more and more nutritional and medical research that proves, beyond any shadow of a doubt, that these two steps are the absolute keys to disease prevention and quality long-term living—not to mention fat burning and muscle building.

Focus on fish. Eating small portions of fatty, cold-water fish two or three times a week and taking fish oil capsules every day is now recognized as the best way to ensure that we are getting enough omega 3s—the essential fatty acids that we must absolutely have to keep our immune systems operating at peak levels and prevent the degenerative diseases that kill most of us.

Get your vitamins. Supplements containing certain key vitamins and minerals must also be an important part of everybody’s overall nutrition plan. The reason for this is that we now know that vitamins and minerals play a critical role in not only preventing diseases but also in promoting and sustaining optimal health. Unfortunately, many of these vitamins and minerals are hard to get in the amounts we need just from the foods we eat—even when we follow all the nutritional rules perfectly.

Calcium is key. Most adult Americans get only half the calcium they need from their diets. I think it is, therefore, wise for every adult to take 600 milligrams of calcium twice a day with food to make sure they get enough of this mineral since it is so vitally important for bone growth, the regulation of nerve and muscle function, and last but not least, muscle growth. Calcium citrate is the most easily absorbed form of supplemental calcium.

Control your carbs. Finally, the evidence is overwhelming that our obesity and Type 2 diabetes epidemics are a direct result of our obsession with high-glycemic index carbohydrates. The carbs you eat should be mostly those with a low-glycemic index to ensure the maintenance of low levels of blood sugar and insulin. This is truly the most crucial nutritional step anyone can take to maximize their ability to burn their own body fat for energy and prevent the development of diseases that will ultimately kill them! These low glycemic carbs include sweet potatoes, brown rice, slow-cooked oatmeal, whole-wheat or whole-grain foods, and most vegetables. We should limit our intake of high-glycemic carbs to only immediately before and/or immediately after a high-intensity weight training workout. This will shuttle muscle-building nutrients quickly into muscle tissue and promote growth and strength.

This is the best advice I can give you at this time. And, as all of you know, nutritional science is rapidly changing, so I will be sure to update you as new information becomes available.

Measuring protein portions and counting your carbs

Q: What strategies can I use to achieve these nutritional goals?

A: Here are nine proven basic strategies that I have used over the past five to six years to achieve my nutritional goals.

1. Estimate the amount of protein you need for each meal by using the palm of your hand as a guide. The amount of protein equivalent to the size of your palm is about 4 ounces, and this is all you need.


2. Make the low-glycemic carbohydrate portion of your meal about twice the size of the protein portion. If the carbohydrate you choose has a high glycemic index make the portion the same size as your protein portion.


3. Use chicken and turkey breasts, seafood, lean red meat (beef, venison and buffalo), egg whites and egg substitutes, and low-fat dairy products for your sources of quality protein.


4. Get the daily amount of healthy fat you need from 1 tablespoon of unsaturated salad dressing added to a side salad (olive oil and balsamic vinegar is great) and fish oil capsules.


5. Use nutrition shakes for one or two meals every day. This is a great way to get your essential nutrients along with high-quality protein, and it will definitely help you control your appetite and curb your hunger.


6. Never go more than two to three hours between meals during waking hours.


7. Make each of your five or six meals about 300 calories.


8. Don’t forget your water. Use the color of your urine (clear to lightly yellow) as a guide for proper hydration.


9. Allow yourself one free meal a week and eat whatever you want, but be sure to avoid trigger foods and foods that cause you to lose control over your eating.

Tips for making your nutrition plan a success

Q: Every year I start with great intentions for eating right, then after a few weeks I fall off the wagon. What can I do to stay on track this year?

A: These are the key rules I try to follow daily that really help me stay on track. Try them out and I think you will agree that they can play an essential role in helping you achieve your goals of ultimate leanness, energy and muscularity.

• Make a list of the reasons you want to lose weight (body fat) and keep it off forever. Refer to this list frequently.


• Always eat five to six meals a day.


• Prepare most of your meals in advance and minimize eating out.


• Avoid buffets and other places where there are many food choices—the more food choices you have the more you will eat!


• Know in advance what you are going to eat at every mel and have it readily available.


• Avoid eating quickly. Try to savor every bite.


• Avoid sugar and sweets like the plague!


• Avoid all processed carbohydrates (white bread, white rice, pasta, cereal, crackers, chips, etc.)


• Balance each meal with complex (low-glycemic index) carbohydrates and high-quality, low-fat protein.
• Avoid high-glycemic vegetables (corn, potatoes, beets and carrots). Eat yams in place of potatoes.


• Avoid high-glycemic fruits (bananas, kiwi, pineapple, papaya, mangos, honeydew melon, watermelon, cantaloupe, dried raisins and all fruit juice).
• If you are a controlled drinker, drink (at the most) one to two glasses of dry wine daily instead.


• Eat more fiber.


• Eat healthy fats every day, but avoid saturated and trans-fats.


• Eat plenty of vegetables and two servings of fruit every day.


• Drink at least 100 ounces of water every day.


• Don’t eat for at least two hours before you go to bed.


• If you get a craving, avoid eating for at least 15 minutes—cravings invariably disappear by that time.

There you have it. If you follow these simple basic rules of eating you will be well on your way to completing a successful challenge and—most important of all—a healthier, more energetic life.