Tips: Healthy Meal Construction

Building a healthful meal can be challenging for some of us. But this link offers a few easy steps to accomplish that goal.

https://www.choosemyplate.gov/ten-tips-build-healthy-meal

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Avoiding Gym Bro Science and Low-Carb Diets

Many who seek fat loss too often rely on exercise and nutrition advice from their body-building brother-in-law. But body builders, especially competitive body builders, design their routines to bulk up. Which is not the goal of most people. And common mantra of weight lifters is “high-protein/low-carb” dieting. But the body needs carbohydrates for energy. Check out this article from the National Academy of Sports Medicine.

http://blog.nasm.org/nutrition/myths-weight-management-high-protein-low-carb/

Food Labels: Read Them Carefully

Ideally, we should avoid packaged foods. Realistically, that is not practical. Therefore, make it a habit to read fully the nutritional labels on packaged foods. And it is extremely important to know what all those terms mean. Follow this link for a primer.

https://www.healthline.com/nutrition/top-11-biggest-lies-of-the-food-industry

Worst of the Best

Sodium (salt) in high doses is dangerous. None of us should consume more than 2,300 mg per day. And many should have even less, depending on which metabolic conditions they may be suffering. In fact, so much sodium is packed into our daily food purchases, we should never add salt to anything we eat. Especially when eating out. Click this link to view a humorous look (with videos) of some of the highest sodium counts in restaurant foods.

https://cspinet.org/news/subway-pf-chang%E2%80%99s-mcdonald%E2%80%99s-vie-milligrammy-awards-20171011

Muddling Through The Nutrition Mire

With so much information swirling about regarding the “proper” nutrition, it is often difficult to know what guidance to follow and what guidance to ignore. My advice: stop listening to Gym Bro at your fitness center about more protein and low carbs. Instead, visit this website for some sound information.

https://health.gov/news/dietary-guidelines-digital-press-kit/2016/01/top-10-things-you-need-to-know/