Eating for Energy Hints

Nutrients Your Body Needs EVERYDAY

1. Protein: not stored by the body; responsible for building tissues
2. Carbohydrates: fruits, vegetables, grains
3. Fat: Essential for energy; avoid saturated; stay at or below 30% or calories each day
4. Water

Helpful Hints for Energy

• Eat 1-2 oz. of protein at breakfast and 2-3 oz. at lunch and dinner. 2-3 oz. is about the size of a deck of cards.
• Try to replace some "grain-based" carbohydrates with fruits and vegetables: instead of a large serving of pasta (1 cup or more) and a small salad (1-2 cups of lettuce), eat a large salad (4-5 cups of lettuce) and a small serving of pasta (1/2 cup) and don't forget a bit of lean protein to go with it.
• Never go for more than four hours without eating. Your best bet is breakfast, lunch, a mid-afternoon snack, dinner, and a light before-bed snack.
• Be sure your snacks are well-balanced -- they should include a little protein, carbohydrates, and fat, instead of carbohydrates alone. See the snack suggestions below for ideas.
• As always, drink plenty of water ... herbal tea is a good choice, too.
• Avoid caffeine; it can interfere with blood sugar stabilization and fat-utilization.
• Eat whole fruit when possible, instead of drinking juices. The whole fruit contains essential fiber -- juice is high in sugar with NO fiber.

Following these guidelines will help you access your body fat storage for energy.

Low-Fat Protein Choices

Skinless chicken breast
Skinless turkey breast
Lean ground turkey
Veal
Fish (haddock, halibut, swordfish, tuna, flounder)
Egg whites (2 whites = 1 whole egg)
Low-fat milk
Low-fat cottage cheese (1/2 cup)
Low-fat yogurt (1/2 cup)
Mozzarella cheese (part-skim) (1 inch cube = 1 oz.)
Low-fat cheddar (1 inch cube = 1 oz.)
Tofu
Protein Powder

Medium-Fat Protein Choices

Lean beef
Canadian bacon
Lean ham
Lamb
Pork
Salmon
Eggs (3 per week is OK)

Good Fat Sources

almonds, peanuts, walnuts
olive oil
peanut oil
canola oil
old-fashioned peanut butter or cashew butter

Balanced Snack Ideas

• 1 hard-boiled egg, 1/2 an orange, 6 peanuts
• 1/2 cup low-fat yogurt with 3/4 tsp. sliverd almonds
• 1 oz. low-fat cheddar cheese, 1/2 apple
• 1/4 cup low-fat cottage cheese with 1/3 cup lite fruit cocktail
• 1/2 pita pocket topped with 1 tbl. pizza sauce and 1 oz. mozzarella cheese
• 1 oz. tuna mixed with 1/2 tsp low-fat mayo on 9 Wheat Thins crackers
• 1 oz. low-fat jack cheese melted on 1 oz. baked tortilla chips with salsa
• 1 cup milk, warmed with a few drops of vanilla -- mixed with 1 cup decaf coffee
• 1 slice toast with 1 oz. melted low-fat cheese; sprinkle with paprika