What is considered “Healthy Eating”?
Krystell: What is considered “Eating Healthy”?
Awesome Question Krystell, with so many of these “experts” out there claiming this and that about the foods we eat, It is actually quite simple to eat healthy foods, you just have to start with a base. Your base is the foundation of your future in eating healthy. If you follow this simple guide I set up, you will be well on your way to a better, healthier you!
- Fruit and Vegetables.
- The recommendation is at least 5 portions a day. Now if you can’t make the 5 portions, don’t beat yourself up over it. Fruit like this is easy to “count”. No matter if it is an Apple, Orange or Banana, they all count as “one portion”. But what about vegetables? Veggies are a little harder to count as far as portions are concerned. Your best bet is if you grab a measuring cup and measure out some veggies by cups, that would make a good serving. The trick is to eat fruit and vegetables regularly and to change it up a bit so you’re not just stuck on 3 apples, a portion of frozen peas and a tomato each day.
- Bread,Cereals and Potatoes
- Though in some diets, carbs are considered to be evil, If your chosen diet includes them, aim for whole grain breads and cereals as well as jacket potatoes. The best rule here is the lower the amount processed food such as white rice and white bread (to name a few). If you eliminate or lower your intake on these processed carbs, you will start to notice how better you will start to feel everytime you eat and throughout the day.
- Milk and Dairy Products
- Although I do not agree with drinking animal milk for your calcium intake (broccoli has 3 times as much calcium than milk) in some diets, they include some dairy products such as milk and yogurt. Beware with some yogurts, though some are a great source or protein, they are high in sugar and fat! So I would also suggest greek yogurt ( 0 Fat, average 10 to 14 grams of protein) and for my milk substitue, I drink Almond milk (you can also do Soy and Rice)
Lastly, the Protein. when eating protein, try to keep the word “lean” in your head. These “lean” proteins are basically the animals that have wings or have scales. Chicken, Tuna and Turkey are some of the lean proteins you can intake and not worry so much about that fat that are contained within them. (Grilled chicken brest has about 3 grams of fat)
Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.
- Beans: Black beans, navy beans, garbanzos, and lentils are good options.
- Nuts: Almonds, walnuts, pistachios and pecans are great choices.
- Soy products: Try tofu, soy milk, tempeh and veggie burgers for a change.
- Avoid salted or sugary nuts and refried beans.
Just a side note…
Add to your healthy diet:
- Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).
- Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.
Reduce or eliminate from your diet:
- Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
- Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
The first, and in my opinion, most exhausting event of them all… the swim. This was the very first video I watched when I first came into the triathlon world. I was always a good swimmer but this taught me a lot of techniques to draft and start in the water. Don’t be fooled, Open water swimming is WAY more difficult than the pool. The current and waves get really tough out there.
Train Safe
The Goal For September! USAT National Championship!
On Sunday, September 26 2010, I will be attending the USA Triathlon Sprint National Championships. For me this is a big deal, this will be the first race outside of my comfort zone (Miami). To some of the more pro athletes, a sprint triathlon seems to be a walk in the park. Not when you are trying to place in a national championship it isn’t. I will be going against the best of the best from all around the US and beyond so I must be on ma A-game.
I have completed 6 last year in 2009 and placed 5th in only one event. I have a lot of work to do. It says on the USAT website that there are no updates to the event so until then, I will be training my butt off!
