Everyday Nutrition Introduction...

When most people go on a "diet", it is a TEMPORARY change of eating habits (even if it is for a year or two years, it is still only temporary). Everyday Nutrition is not a diet, rather a healthy eating lifestyle.

Ideally, the diet is quite simple. If your objective is to lose weight and gain muscle, you should do the following:
1) Eat 6 equally distributed meals per day.
2) Eat 11.5 -12 calories per pound you weigh per day.
3) Eat 1 gram of protein per pound you weigh per day.
4) No more than 20% of total calorie intake (not grams) should come from fat.
5) Substitute fiber rich foods when possible, such as whole wheat bread.

EXAMPLE:.
160 pound individual
Calories Per Day: 1840 - 1920, or 300-325 calories per meal 6 times per day.
160 grams of protein per day (or 26 - 27 grams per meal).
Keep fat intake at the ideal 10%, but no more than 20%.
Eat high fiber foods (fiber reduces hunger and has no calories).

Remember, these are guidelines. If you notice that you are not losing weight, but are following the guidelines exactly, then adjust your caloric intake down by .5 calories per pound. Also, keep in mind that being active helps. Try to commit to at least 30 minutes of cardiovascular exercise per day. For exercise and fitness tips that can be used in conjunction Everyday Nutrition please see my blog Fitness Wisdom.

Once you reach your weight objective, and you would like to simply maintain muscle, you can increase your calories to 12.5 to 13 calories per pound. Again, you can adjust your caloric intake to coordinate with your results.

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Until next time!