Should you drop carbs?
Keep it low fat? Go organic? High-protein? What’s the key to a successful
nutrition program?
The answer is…drum
roll…eating moderate portion sizes of a variety of types of food ! A long
term nutrition program does not involve eliminating or
drastically minimizing one or more of the three main macronutrients. See
the “big” three below.
The human body is
designed to operate on a mixture of proteins, fats, and carbohydrates. The
percentages of proteins, fats, and carbohydrates in a diet will vary from one
individual to another based on his or her unique lifestyle and physiological
needs.
However, a general
rule-of-thumb is to get 45-65% of your daily calories from carbohydrates,
10-35% of your daily calories from protein, and 20-35% of your daily calories
from fats.[1]
If you wonder why the
percentages above have big ranges, it’s because people vary significantly in their
dietary needs. Variations exists due to the interplay of physiological,
genetic, lifestyle, and environmental factors.
So the next time you
hear an ad telling you to drop carbs (say goodbye to pizza, bagels, bread,
cereal, etc.) or fat (bon voyage peanut butter, avocado, cheese,
red meat, etc.) or any other extreme dietary measure, don’t buy into the hype.
The key is modest
portion sizes of whatever you are enjoying. Here are three tips for sticking to
smaller portion sizes.
- · Use
smaller plates.
We live in a culture
that values “clearing your plate.” If you’ve left anything on the plate, you’re
not manly enough or wasteful. Our plates are pretty big. You do the math. If
you use smaller plates, you can even get away with seconds without feeling
guilty
- · Use
visuals of everyday items to determine reasonable portion sizes.
The following portion
sizes are examples of reasonable portion sizes. Individual
needs (and desires) may vary. 1 ounce of cheese equals 1 pair of dice. 3 ounces
of chicken, meat or fish equals 1 deck of cards. ½ cup of cereal equals ½
of a baseball. ½ cup of vegetables equals 1 computer mouse.
- · Leave
a few “bites” on the plate.
This one is certainly
not easy to do. Build your self-mastery while you trim your waistline! If you
leave a small portion of food on the plate at each meal it will add up. Used in
combination with the above techniques, refraining from clearing your plate will
make a difference in your circumference.
For more information or
to schedule an appointment, call (301) 233-6622.
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all material written by Adam Rubin, J.D., NASM, is provided for informational
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[1] Mayo Clinic
(http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/how-to-eat-healthy/art-20046590).