Good nutrition program addresses how much, what and when to eat

Over the next three months we will be working with the 2010 Fitness Fantasy contestants to help them get on track with a healthy eating program, break bad eating habits and adopt new good habits.

Three key success factors of any good nutrition program are:

1) What to eat

The focus of today's article is on what makes up a balanced diet and why your body needs a wide variety of healthy foods.

2) How much to eat

Knowing how much you need to eat is just as important as what you eat. Calculate how many calories you need to be eating per day and monitor your daily intake by keeping a daily food log. You need to be burning more that you are eating if you want to lose weight -- to lose a pound a week you need to burn 3,500 more calories than you consume. Next week's article will focus on portion control and tips on how to avoid over (or under) eating.

3) When to eat

When you eat is an important part of your healthy eating plan. Eating balanced meals and snacks on a regular schedule each day will significantly increase the likelihood that you'll stay on track with your nutrition program and reach your weight loss goals (try to eat every three to four waking hours). Plan to divide up your day into three main meals and two or three snacks. This spreads out your food intake so that you have a steady energy level throughout your waking hours.

(We'll tackle this component in week three of the series.)

If you understand the basic principles of nutrition, healthy eating becomes a lot easier. To lose weight and keep it off for the long term, or to simply maintain a healthy weight, you need to eat well. Aim to consume healthy balanced meals and snacks 80 to 90 per cent of the time and allow yourself a little room for social eating and the occasional treat.

What is a balanced diet?

A healthy diet includes a balance of the following key macronutrients: carbohydrates; lean proteins; healthy fats. The right balance of these foods is different for every person, but generally a ratio of 50 to 60 per cent carbohydrates, 20 to 25 per cent protein and 20 to 25 per cent fat is a good target. Caloric needs for the average person can range from an absolute minimum of 1,200 calories up to 2,500 calories or more. Height, weight, gender, activity level and health goals are all key factors in determining calorie needs.

Carbohydrates

Carbohydrates provide most of the energy needed in our daily lives, both for normal body functions such as brain function, heartbeat, breathing, digestion and for physical activity. Stick to eating vegetables and fruits that have natural sugars, not the refined sugars that are loaded into processed foods. A good rule of thumb is "white out" -- skip the white sugar, white flour products, white rice and pasta and choose whole grain alternatives whenever possible. Healthy sources include: whole grains, fruits and vegetables. Look for breads with at least 3g of fibre per slice. Fibre promotes waste elimination and helps your body to get toxins out of your system. Aim for 30 grams of fibre or more per day.

Proteins

Protein slows down the digestion of carbohydrates, which reduces the amount of insulin released by the pancreas, keeping your blood sugar levels (and your energy) even. Protein is also needed for muscle growth and repair. Healthy sources include: lean meat, fish, chicken and turkey (skinless white breast meat), eggs, egg whites, legumes and low-fat dairy products. Avoid high fat animal meats and hard cheeses, which tend to be high in saturated fats.

Fats

Healthy fats are necessary for the absorption of key vitamins and minerals. They increase the rate of metabolic reactions such as tissue repair, digestion and calorie burning. You actually need a balance of healthy fats in your diet to lose or maintain weight. Good sources: salmon, Omega-3 eggs, olive oil, walnuts, almonds, avocados, hemp and flax oil.

Reduce your intake of saturated fat and avoid trans-fats that are found in lard, margarine and hydrogenated oils. Reduce or avoid snack/junk foods, highly processed foods and fatty animal foods such as red meat, deli meat and high-fat solid cheese.

Food is the fuel your body needs to function. If you eat properly you'll be stronger, have higher energy levels and increase the likelihood of having life-long good health.

For Licous Living recipes for a healthy, balanced breakfast, lunch and dinner, go to theprovince.com/liveit Deanna Embury is founder and president of Vancouver-based Licious Living, a healthy-meal delivery service ( liciousliving.com http://www.theprovince.com/health/Keys+balanced+diet/2719696/story.html

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