Day Four: Nutrition

I once knew someone who would drink 3 slimfasts a day Monday through Friday. That is all he would have for sustenance each weekday. Then, on the weekends he would gorge on Burger King, McDonalds, and Carl's Jr. Suprisingly, that person wasn't me...that sounds like something I would have done back in the day.

Nutrition is meant to support the body, not deprive it.

There are a number of problems with the plan above. Someone who eats this way doesn't learn how to eat properly. A nutrition plan like this can reak havoc on the metabolism & blood sugar. And, micro-nutrients and trace elements can easily get missed. These are just a few of the issues with a food-plan like this, but there are many more.

It is important that we learn how to eat, and to eat properly. There is a lot of conflicting information out there & a number of fad diets (several of which I have tried). Think of it this way - you're not dieting...dieting is a finite thing that comes to an end. You're changing the way you eat, and that will never end. Learn how to cook amazing foods using bright colors. Learn how to balance starches, proteins, fats, and vitamins through the foods you eat. Go to your grocery store and familiarize yourself with the produce section. If there's something you're not familiar with that looks good, google it and find a recipe. There is a plethora of amazing leafy vegetables that are seldom used in urban cooking. There are roots & fruits that have bold flavors and great texture.

Here are some nutrition tips that have helped me:

• Shop the perimeter of the supermarket. This is where the produce, meat, cheese, and milk/egg sections are located because they are perishable & must be replenished frequently. They are located nearest the back/side of the supermarket because of easy-access. The more perishable a food, the more you want it in your body.


• Don't buy anything that has more than 9 grams of sugar in it. Read the labels of the foods you buy carefully. If it has more than 9 grams of sugar, it should be reserved for a cheat meal.


• Bread should say, "100% Whole Wheat". If it doesn't, then it's not.


• Eat 5 times a day: Breakfast, snack, lunch, snack, dinner. Breakfast, lunch, and dinner should be about 400 calories. Snacks should be about 150 calories. Some of my favorite snacks include a handful of almonds, a piece of cheese & whole wheat bread, cottage cheese, or fruit. To find a the caloric content of foods & get other resource info, you can go to http://www.mypyramid.gov/.

Try: Cook a meal with five distinct colors using no canned vegetables.