This week I’ll be talking about something important that goes hand-in-hand with exercise – proper nutrition.
Eating well is essential if you plan on building muscle, burning fat, training for sports or generally just being healthy. There’s a saying that goes something like: “A healthy body is gained through 20 per cent exercise and 80 per cent proper nutrition.”
There is a general formula you should follow to be a healthy eater. Aim for these three fundamentals in all your meals.
Each meal should contain high protein (found mainly in eggs, meats, dairy and nuts), medium to low fat and medium carbs. Don’t confuse healthy carbs (carbohydrates) with refined carbs, which are the unhealthy ones found in chocolate bars, sugary cereals, or any processed food.
Vegetables are an excellent source of healthy carbs that will fill you up and give you energy. My supper is usually one-third meat (protein and fat) and two-thirds vegetables (carbohydrates). Keep in mind that there is no one golden rule for everyone. Listen to your body and take your lifestyle (an active one, I hope!) into account. Try to avoid diets that promise six-packs or nutritionists who swear that they’ll sculpt you into an Adonis with their meal plan.
One myth I’d like to clear up is that you don’t have to be a complete angel to be a healthy eater. Nobody is perfect and the occasional Jack’s pizza slice or bag of Swedish Berries isn’t going to kill you. That being said, it’s important not to over-indulge. Like I said in my first column, try limiting your unhealthy food consumption to one or two days a week. It will be a reward for all your healthy eating during the rest of the time.
“Calorie Counting” is an unfortunate fad that can stress you out and doesn’t take into account the type of calories that you’re consuming or the fact is your body needs calories. Calories are what your body burns for energy. You’re constantly burning them to make it through the day. What counts is making sure that you’re ingesting your calories through healthy foods and not filling up on pop and chips all day long. Reduced calorie snacks are pointless if they’re full of sugar or salt.
There are a few simple tricks to eating more naturally and healthily. The more “put-together” a food is, the less healthy it is. That’s my standard. A granola bar usually has a lot of sugar in it. Home-made trail mix with unsalted peanuts, raisins, almonds, flax seed is a great alternative and will fill you up with protein, healthy fats and carbs – and it makes you look like a hiker.
When grocery shopping, stick as much as you can to the outside of the aisles. Those are where you’ll find all the fresh produce, meats and dairy. Inside the aisles is where the grocery stores hide cookies, chips, mayonnaise and probably lard. I venture in occasionally for some natural peanut butter or spices for my salmon.
Later on I’ll talk about specific types of meal plans for specific body goals, but for now, stick to the basics I’ve given you.
I’ll leave you with this food for thought: Don’t eat to lose weight. Eat to be healthy.
Alex Vietinghoff is a certified ski instructor, works at the J.B. O’Keefe Fitness Centre,and is currently studying to be a personal trainer through Fitness NB. He is also vice-president student life of the St. Thomas University students’ union. Questions or comments about his column? Contact him at
