We talk so much about workouts that we often forget how important nutrition is when it comes to getting in shape. Being a personal trainer enables me to discuss dieting with my clients on a regular bases. Most people understand the importance of a balanced diet, meaning the right amount of protein, carbohydrates, and fats. The problem is often sticking to that diet for more than 2 weeks, which is about how long the average diet lasts.
I always recommended a diet that consisted of 40% protein, 40% cabs, and 20% fats. This breakdown in my opinion would work for most people who were looking to lose that stubborn 15-20 pounds. I also have found that a lot of people think that eating healthy, nutritious food costs a fortune. If you’re like millions of other people, you probably are a member of a wholesale food retailer like Sam’s Club, Costco, B.J’s, or a Save-A-Lot. These retail stores offer great deals on foods such as eggs, frozen chicken breasts, turkey, bread, fish, rice, and dairy products. All these foods I just mentioned are staples in a healthy diet. Not only are these foods good for you, but in general, have always been fairly inexpensive.
Let’s face it, eggs, which if you talk to any athlete, are consumed on a daily bases. They should run you about $1.50 for a dozen of jumbos. The protein found in eggs has to be one of the purest forms of protein out there. I will often have a dozen hard-boiled eggs in the fridge at all times and if I had to make a choice of my last meal before execution, it would be steak and eggs!
Boneless, skinless chicken breasts are also at the top of the nutrition food chain. They are a low-fat protein (unlike red-meat) that if purchased correctly, are easy to make and go with any other food group. Make sure you check the sodium level on the chicken breast you buy. Often times packaged and frozen chicken breasts are smothered in salt for freshness. The less salt the better. Try boiling your chicken first if it has a high sodium count.
Turkey is another good source of protein that can be eaten on a regular bases, not just for Thanksgiving. Believe it or not, 35% of all turkey consumption happens over the holidays. Next time you are at a grocery store, check out the price of turkey per pound, usually about .99 cents. The average turkey consists of 70% white meat, and 30% dark meat. You want to stick to the white meat because it is lower in fat.
If your anything like me, red meat has been in my diet since I was a child. Growing up in the 70′s with parents who were raised on steak and potatoes, eating meat was a staple in my diet. Beef is a good source of creatine,zinc,B-12, and saturated fat which sounds bad, but actually is crucial in the production of testosterone ( think cave-man ). I always buy a leaner cut of beef like a sirloin or even choose the lean ground beef ( 90% or less ). The butcher at your local supermarket can be your best friend when it comes to choosing the leanest cuts of beef.
Although fish is usually the more expensive protein, it should find its way into everyone’s diet. Fish, especially salmon, offer huge amounts of omega -3 fatty acids DHA and EPA. Tuna is also a great fish and loaded with protein. Again, fish is not the cheapest form of protein, so shop around and look for the best prices and quality.
As for buying inexpensive forms of carbohydrates, the standards are oatmeal,rice,whole grains, and a pinch of sweet potatoes. Buying rice and oatmeal in bulk is easy and inexpensive. These complex carbs offer the benefit of energy and muscle recuperation.
For vegetables, buying the freshest and most colorful are your best bet. The local fruit and vegetable stand is where you can often find my wife and I on a Saturday morning, buying our favorite assortment of green, leafy veggies and the freshly picked berries and melons.
Remember, eating healthy doesn’t have to cost you a fortune, be tasteless, or even eating organic. I’m not saying eating organic food is bad, quite the opposite. I’m saying that eating on a budget is possible if you know what and where to buy it. Keep it simple and stay healthy!
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