Nutrition expert Diane Campbell has again provided us with some great information on how to lose weight and improve our fitness. This week I asked her about the best way to cook vegetables, how much water we REALLY need and if there is a magical time to eating certain foods.
Now, here is the golden truth from our nutrition expert Diane Campbell, RD.
1. A recent topic of interest in the fitness community has been nutrient timing. But with regards to fat loss, Is there a specific time to eat certain types of foods/macronutrients?
There are no specific times to eat certain types of foods/macronutrients? Macronutrients are basically the building blocks of our food; carbohydrates, protein and fat. It is important however to make sure you are eating balanced meals. Every meal should include complex carbohydrates (carbohydrates with fiber), lean protein and vegetables.
You may also have low fat milk and a serving of fruit with your meals. Attached is a picture of how your plate should look. To maximize weight loss potential and to help boost your metabolism you should try to eat every 3 - 4 hours. Snacks in between meals are ok, as long as you are snacking on healthy ones.
Water flushes the body of possible toxins and is the best fluid to hydrate us. Caffeinated coffee and sodas may have a mild dehydrating effect when consumed in moderation; 2 – 3 cups (8 oz) per day. More research is needed to determine the effects of drinking excessive caffeine and what it does to the body.
The Human body is 67% water and without it the human body cannot function properly. 75% of Americans are chronically dehydrated. According to the American Dietetic Association’s Complete Food and Nutrition Guide 2006, the average adult should consume a minimum of 8 glasses (64 oz) of water or water-based beverages every day.
Plain water is your best bet. It is widely available, has no calories, sodium or fat. Nutrient rich foods, such as fruits (e.g. watermelon and grapefruit), vegetables (e.g. lettuce, broccoli) and low-fat dairy have a high water content of approximately 85% or more! These foods can help contribute to the 64 oz needed per day.
You may need more water based on your physical activity level, muscle mass and exterior temperature. Some professional athletes or marathon runners may nee
d to consume sports drinks to replace electrolytes; but for the majority of people, water is what you should be drinking while exercising. Before starting any exercise program consult a Physician, Certified Strength and Conditioning Specialist or a Registered Dietitian to determine your individual fluid needs.
Stay hydrated by drinking plenty of water and eating high-water foods throughout the day. To do this, keep water at your desk and in your car, drink one 8 oz. glass of water for every cup of coffee you drink. Drink at least 8 oz. of water before each of your meals. If you follow these tips, you'll stay hydrated and beat the heat this summer!
One more bonus we get from drinking water, it helps facilitate weight l
oss. Have you had your 8 glasses of water today?
3. Speaking of fruits and vegetables, is there a big difference in amount of nutrients in cooked veggies vs. raw vegetables?
Cooked vegetables can have as much nutrition as raw vegetables if cooked properly. If you boil vegetables you can lose vitamins, minerals, color and flavors in the water. The best ways to cook vegetables are to steam, roast, grill or panfry them in a small amount of olive, canola or peanut oil. If you are going to boil your vegetables, be sure not to throw out the water. Preserve it and use and add to gravies or sauces.
Like what you're hearing? Give Diane a call (click on her picture to the right) and schedule an appointment. Her expertise in weight loss and eating disorders is just what you need to really make a solid change.