By Marcisco Morrison, Owner/Operator, Four Fitness Jersey City
My name is Marcisco Morrison from Four Fitness in Jersey City and with over 15 years of experience as a fitness professional, I still struggle with dieting. It’s an every day struggle no matter your level of fitness. I’ve created an easy and simple food guide that is sustainable and manageable. If your goal is to be healthy and live an active lifestyle, creating a sustainable lifestyle is the way to go.
FIVE MAJOR FOOD GROUPS THAT SHOULD BE CONSUMED DAILY.
Carbohydrates: Important for energy so, try to understand when and how much to take. There are 2 types of carbs to be aware of
–LGC muffins, bagels, white rice and white pasta are best to be eaten before any physical activities such as a workout, cardio sessions, spinning and group classes.
– HGC sweet potato (baked or steamed), brown rice, oatmeal, bulgur and quinoa.
Protein: Essential for rebuilding muscles
-Beans (chickpeas, black and kidney beans, and lentils)
-Lean cuts of meat (round, flank, and sirloin steaks)
-Poultry (skinless preferd for lower fat content)
-Fish (filled with omega-3 fatty acids and vitamins such as D and B2)
Veggies: High in fiber that helps with digestion and keeps you feeling full longer and iron which will assist in regulating normal body temps during workouts
-Dark green veggies are higher in potassium to prevent muscle spasms
-Can also be a source of protein for meat-free diets (broccoli, spinach, edamame, brussel sprouts)
Fruits: Fruits should be eaten before 12pm because of the sugar content
-Bananas are high in potassium
-Red apples are high in antioxidants and fiber
-Green fruits are higher in fiber and tend to have less sugar (green apples, green grapes and kiwi)
Dairy: Rich in vitamin D which strengthens bones and bolsters immune systems
-Sugar free yogurt
Portioning: Remember, the goal is to create sustainability
-Protein should always be the largest potion on your plate, vegetables the 2nd largest, with carbohydrates being the smallest portion
-The average male should consume 10 to 12oz of protein on average, 6 to 8oz of veggies on average and 3 to 5oz of carbs on average.
-The average female should consume 6 to 8oz of protein on average, 4 to 6oz of veggie on average and 2 to 4oz of carbs on average.
Following this food guide will afford you to snack in between meals. Healthy snacking will keep your metabolism active throughout the day and the more active your metabolism becomes, the more calories you burn.
SNACKS: Everything must be done in moderation!
-Peanut butter with rice cake
-Peanuts, cashews, and almonds are sources of good fat
-Fruits and raisins.
-Get to know yourself, your own body, and how much you can handle/eat before physical activities. Eat anywhere from 30 minutes to 2 hours before activity. Base it on what and how much you have consumed.
-The amount and the frequency of your eating pattern throughout the day should be based on your daily activity.
-Extra virgin olive oil or Pam cooking spray are both great alternatives to butter to use in the pan when cooking.
-Use natural seasoning such as onion, garlic, scallion and thyme for flavor when cooking. Mrs. Dash and others like it are amazing lower sodium alternatives to salt.
-Water is an essential part of your daily diet, 8oz per glass and 6 to 8 glasses per day or more should be consumed. Water should also be consumed with each each meal.
Example Meal: This breakfast will start your day off on the right foot and keep you fueled during your morning activities!
-Multivitamin of your choosing. Glucosamine and chondroitin supplements help with joint health therefore, I consider them a must have.
-GNC product CLA: Conjugated Linoleic Aid (fat burner) or your choice of fat burner.
-1 cup of black coffee for energy.
–Female – 2 scrambled egg whites & 1 whole egg with spinach, 3 to 4 total.
–Male– 4 to 6 egg whites & 2 whole egg scrambled, 6 to 8 total with spinach.
I can’t stress this enough, going on a diet is not sustainable but eating in moderation and being consistent will create sustainability.
DISCLAIMER: I am not a registered dietitian nor am I a certified nutritionist. Please consult a physician before following this food guide.