water water water
2007-01-11 01:53:55
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answer #1
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answered by Calebs Mummy 5
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You should eat along the general guidelines...
Lots: fruits & vegetables, legumes, whole grains
Some: dairy foods, fish
Not too much: saturated fat, meat, refined foods, salt, sugar, caffeine, alcohol
Don't cut entirely on the foods you love, just take them in moderation
If you are an endurance athlete you want to be sure to have enough energy by eating enough carbohydrates (pasta, bread, etc), also do not skip sources of protein and iron (legumes, meat) but essentially you eat the same as a non-athlete
Eat to your hunger, and divide meals the way you prefer... 3 medium meals a day plus 1 or 2 snacks is a good compromize...
Guidelines:
5-12 Grain products a day
5-10 Vegetables and Fruit a day
2-4 Milk products a day
2-3 Meat and Alternatives (e.g. peanut butter, legumes) a day
2007-01-11 02:06:19
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answer #2
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answered by Viv 3
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There are so many options, that it's hard to pinpoint one or two things. And calories, nutrients, limits, and the like will all be based on your level of activitity. You may need 2,000 calories a day - you may need 3,000 - especially if you are say, swimming for 2 hours, running 3 miles, and weightlifting for 30 minutes each day.
Best advice is to make sure you are eating 5-8 servings of vegetables a day, and getting at least 25g of fiber. In fact, if all you track is your fiber intake, you will definately feel healthier. Even looking at labels may give you a good idea as to proportions of fat-protein-carbs, but keep in mind that they are based on a 2,000 calorie diet.
2007-01-11 02:10:45
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answer #3
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answered by Patti C 6
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I usually use this formula: On work out days: 60% Simple Carbs/40% Protein in the AM, then 60% Protein/40% COMPLEX Carbs in the afternoon and evening. On non-workout days I eat less simple carbs and more dietary fibers and proteins along with my complex carbs in the evening (to ready myself for workout the next day).
I allow myself an occasional junky snack, but no sodas. Tea and coffee are allowed (caffeine is a metabolism booster) but you should vary how you drink it to get the best effects...say one month on, one month off.
There are some amazingly good recipes in "The Sonoma Diet." They have a website, I'd check it out. I'm an Italian food lover, so this is great for me...and has plenty of the good stuff for those of us who don't need to lose weight and just want to eat healthily.
2007-01-11 02:03:42
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answer #4
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answered by dancing_in_the_hail 4
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I say eat tons of veggies and fruits an grains and good lean meats
lunch try to eat a variety of protein carbs an fats balanced out same with dinner
fish is good omegas like tuna and salmon
also try to eat a well balanced breakfast full of vitamins and nutrients and take a multi to help you out for vitamins you may not get
2007-01-11 02:01:23
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answer #5
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answered by airmonkey120 2
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here's what was recommended to me.. you dont say that you are a runner or anything like but if you are or otherwise expending lots of energy in your athletics then do not cut carbs...just eat good ones..use as much whole grain as possible. remember that white food is bad...rice, potatoes, bread etc. they are all pointless carbs so go with darker versions..brown rice, sweet potatoes...etc. protein is good of course..limit red meat..protein size should be the size of your fist. WATER WATER WATER...yes eat snacks often (about 3 a day in addition to the norm b-fast, lunch, dinner). I eat oatmeal for b-fast everyday. buy the plain one so that you can add whatever you like for variety not to mention the sugar in the pre-packaged kind is way too high. too much refined sugar isnt good for you..and its addictive so dont cut it out completely but read labels carefully..they slip it in everywhere..eat lots of fruits and veggies... different varieties all the time for vitamins, do the same with the veggies. If you like salad dont use ice berg...it has no nutritional value. Drink milk..not too much cheese. Dont know what foods you love and how often you normally eat them but i dont limit myself.. at the same time i dont gorge on my favs foods either. I'd say I enjoy the not-so-bad ones once every two weeks..the really bad ones only once a month.
2007-01-11 02:03:31
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answer #6
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answered by Destiny 2
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Okay. Just click on these- all your answers are there.
If I answered your question- it would take pages.
http://en.wikipedia.org/wiki/Healthy_diet
http://www.mayoclinic.com/health/healthy-diet/NU00200
http://www.diet.com/
Diet.com will give you a personalised [plan depending on your height, weight, gender & physical activiy.
If you don't want to put on any weight avoid simple sugars and carbohydrates such as are in processed foods, fast food, junk food, candy, soda, some sports drinks, chocolate, creamy food, etc.
No white bread, white rice or flour.
No deep-fried food.
Simple.
2007-01-11 01:57:22
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answer #7
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answered by Ministry of Camp Revivalism 4
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