Tuesday, January 27, 2009

Rainbow of Colors

Are you eating your "Rainbow of Colors"? I have posted about this before. But it is well worth posting about again.

The very easiest way to manage the way you eat is to manage your "colors".

An active female needs 5-7 servings of vegetables and fruits a day. Dark green veggies, orange veggies, fresh fruits. Limit your juices. I call them 'wasted calories'.

3-5 servings of whole grain foods. That is one slice of bread. 1/2 cup of cheerios, etc. Today's cereal bowls are huge, just a little at the bottom in all you need.

Dairy... you need 3 or so servings a day. Stick with fat free and lowfat milk, cottage cheese yogurt, etc.

Protein - meat, 3 servings a day, if you lift weights, more. Sometimes it is tough to get that much in. I suggest a whey protein powder that can be made into a shake as needed. I do not recommend a certain brand. I prefer one b/c I have become accustomed to the flavor.

Fats... olive oil, nuts (also a protein, but not a complete protein) fish these are your best sources for fats. Vegetable Oils, OK in very small quantities. Remember, calories from fats are still calories...

Drink water...H2O. In the Winter I will drink a minimum of 2 quarts a day. Plus any hot liquids. In the Spring and Summer I will drink 3-4 quarts a day. It is hot! Also, if you lift weights to help maintain your weight and you are eating a lot of protein, you need to drink a lot of water to process that protein. You do not want the protein to settle in the kidneys.

Today's Tip:
Use My Pyramid (link in the side bar) to help plan your menus, track your food intake, etc. This is a great tool and you tax $$$ at work!


momstheword said...

I am snacking way to much and need to change that. I need to drink more water too. At least I'm exercising now, so I know the discipline will come.

momstheword said...

I think if more people were in and out of that room (especially people outside the family) it would stay alot cleaner!

Sharon said...

I'm back from my long break and ready to get motivated again. I've been sitting way too much while finishing that afghan. I need to move as I'm starting to feel like a lead weight.

I'm also ready for Spring! Cold is okay, but this extreme cold isn't for me.