By The SHAPE Team

Although not firmly established in the scientific literature, healthcare and exercise professionals often claim that how you physically look depends up to 70% on what you eat, and how you rest in between workouts. 70%! That is huge! Whether that estimation is accurate, diet plays a major role in the success of any exercise program. Below are some general guidelines to get you started. For a more in depth analysis of your diet, or specific supplementation recommendations, a session with our registered dietician and or naturopathic doctor can easily be arranged.

GUIDELINES:

1. Drink 2-3 litres of water per day (your body can lose up to 1 litre of water during exercise alone)…many people can lose weight and feel better just by increasing their water intake.
2. Eat 5-6 times per day, spaced 2-3 hours apart-3 smaller meals and 3 snacks, rather than the traditional schedule of three big meals that most people adhere to.
3. Eat generous amounts of fruits and vegetables.
4. Try to limit refined carbohydrates, such as candy, chocolate, chips, etc.
5. If you like to drink caffeinated beverages (coffee or tea), try to limit yourself to 1 or 2 per day. The cream and sugar in these beverages are extra calories that can really add up. Also, you could try and substitute green tea for these other beverages.
6. Try not to drink a lot of fruit juice. They are very high in sugar and calories, despite their nutritional value. Try smaller servings (or just eat the fruit itself), or Crystal light instead, as it is lower in calories.
7. Eat whole grain or whole wheat breads, rolls, bagels, bran and oatmeal and legumes such as beans, peas, lentils.
8. Choose lean meats and poultry (ex. lean ground turkey or chicken, lean cuts of pork or beef). Trim excess fat. Only eat red meat, such as filet mignon, up to a maximum of 2-3 times per week.
9. Try to eat a serving (3 ounces) of cold-water fish 3-4 times per week or simply consume 1 tablespoon of flax seed oil per day or every other day. These foods are high in omega-3-fatty acids, a type of fat that has numerous health benefits.
10. Pecans, walnuts, sunflower seeds, almonds, pistachios and peanuts may be used in moderation. Avoid cashews and macadamia nuts roasted in coconut or palm oil.
11. Try not to eat saturated fat or processed foods that have on their labels hydrogenated or partially hydrogenated vegetable oil.
12. Use egg whites alone instead of always having the yolk, which has excess fat and cholesterol.
13. Get enough fibre this will help level out your blood sugar (i.e. sustained energy with no peaks and valleys), lower your blood lipids and cholesterol (and hence help protect you from heart disease), and help protect against development of bowel cancer examples of good choices are canned kidney beans/black beans/romano beans, lentils, All Bran Buds cereal, ground flax seed, any fruit (apples pears, peaches, plums especially) or vegetables (broccoli, carrots, spinach are good choices and also rich in vitamins)
14. Always eat breakfast, incorporating some carbohydrate and protein (ex. a banana, 1 piece of whole wheat toast with 1 tbsp of natural peanut butter, 1 cup of skim or 1% milk) breakfast is the most important meal of the day (that isn't just a saying)
15. Use skim milk or skim milk products, such as low fat yogurt, cheese, cottage cheese etc.
16. Use olive or canola oil for cooking, and flax seed oil for homemade salad dressings. Never cook with flax seed oil, as it chemically breaks down when heated, changing its composition, making it unhealthy for consumption.
17. Use low fat cooking methods at all times (steaming, grilling, baking). Pam cooking spray is great to use instead of butter or oil when cooking.
18. Limit alcohol to a maximum of one serving per day. Try to drink red wine instead of other alcoholic beverages.
19. Try to limit added salt and sugar in your diet.
20. Try to keep track of the amount of food you eat with a journal. This will help you see exactly what you put into your body at what time, as well as it gives you a sense of the amount of calories that you consume. As well, you should also try to keep a record of your workouts. This too will give you an idea of your activity levels and also how many calories you burn off.

If you have any questions or concerns, remember to feel free to email your health care practitioner at SHAPE for any feedback that you may require. The practitioners are here to motivate, educate, and assist you in achieving your goals.

AVOID:

1. Fatty meats, such as bacon, sausage, luncheon meats, hamburgers, t-bone steaks, etc.
2. Limit egg yolks to two per week.
3. Vegetables cooked with butter or a cream or cheese sauce.
4. Whole milk, milk products > 2% milk fat (M.F.), cream, ice cream.
5. Rich baked goods.
6. Fried foods.
7. Gravy, solid margarine, excess butter, and other added dietary fats.
8. Sugared fruit juices and soft drinks.
9. Eating before bed.
10. Excess alcohol.

DISCLAIMER
The information on www.shapehealthandwellness.com is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Please consult your physician or book a consultation with SHAPE before changing your diet or exercise program, for diagnosis and treatment of illnesses and/or injuries, for advice regarding medications, and prior to making use of any of the information within our website, articles or newsletters.