10 Habits to Healthy Eating

Since DannyMcLarty.com went live a few weeks ago, I’ve received a handful of nutrition questions from a number of readers.  They want to know why I keep mentioning the importance of nutrition, but have not given any nutrition information yet.  Good question.  And my answer?  I’m only one person and I can only handle so much at any given time.  So get off my back!  No, I’m just kiddin’.  I’m happy to help you out.

When I first got into training about 10 years ago, there was an expert that I really followed.  His name was John Berardi.  Nowadays, we call him Dr. John Berardi.  He still influences me today.  Dr. Berardi has a great knack for taking complex nutrition information, and dumbing it down for not so smart people, like myself.  (And, he has a great cookbook that can take healthy, usually boring recipes, and make them taste great!)  Since most of you reading this website do not have an advanced degree in nutrient biochemistry, I thought it would be appropriate to start off with the basics. After all, the basics will go a long in way in getting you on the right path towards your goals.  Down the line we’ll talk more about specifics.  But for now, get these habits down (I first learned these habits from Dr. Berardi) and I know you’ll be happy with the results.

10 Nutrition Habits

1) Eat every 2-3 hours – no matter what. 

This doesn’t always have to be a full meal, but you should be eating at least a snack every few hours.  Now, if you are like many people out there, you probably only eat 2-3 times per day.  If this sounds like you, then don’t worry about going from 2 meals to 7 meals right away.  Gradually progress to more frequent feedings.  (i.e. eat every ~4 hours)

2) Ingest complete, lean protein each time you eat. 

A protein source should be eaten at each meal. (meal/snack)  You should be eating an animal, or an animal source at each meal.  If you are a vegetarian, you still need still to consume a complete non-animal source every time you eat.

3) Ingest vegetables every time you eat.

You heard that right.  Every time you sit down for a meal, make sure to have a veggie represented.  You can throw in some fruit from time to time as well.  But don’t skip the veggies!

4) If want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like things rice, pasta, potatoes, quinoa, etc), you can – but you’ll need to save it until after you’ve exercised.

Although the carbs mentioned above are staples in most American diets, so are heart disease, cancer and diabetes.  There’s a correlation there.  Back in the 80’s, most “experts” recommended a low fat, high carb diet.  By the late 80’s and early 90’s, we saw diabetes skyrocket in our country.  But these carbs are tolerated much better by the body after a good, hard workout.  So, if you want your carbs, you’ve got to earn them.  Unless you just worked out, stick with protein, fruits and veggies.

5) A good percentage of your diet must come from fat. Just be sure it’s the right kind. 

There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Eating all three in a healthy balance can dramatically improve your body composition and overall health.  Your saturated fat should come from animal products.  Even a little (a little means a little!) butter here and there is ok.  Plus, coconut oil is healthy for you, and great for cooking!  Your monounsaturated fat should come from mixed nuts, olives, and olive oil.  And your polyunsaturated fat should come from flaxseed and fish oil.

6) Drink only calorie free beverages

Water and green tea are your best choices.  Drop the fruit juice, pop, and if I can’t talk you into completely ditching alcohol, make sure you are at least reducing it.

7) Focus on whole foods

 Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful.  But most of the time, stick with whole, largely unprocessed foods.

8)  Have 10% foods.

When you read rules 1-7, you said forget this, it’s not worth it.  Didn’t you?  Don’t lie.  Well, I have good news for you.  You get to cheat 10% of the time.  There is really no difference between being perfect 100% of the time, and 90% of the time.  So you might as well live a little and get a few cheats in.  That means you can have a few adult beverages, a piece of cheescake for dessert, or that BIG fat slice of pepparoni pizza, and still reach your goals.  Just make sure that when you add up your meals at the end of the week, that you are truly 90% complient. (6 meals times 7 = 42.  If you cheat 10% of the time, you must follow all of the rules for at least 38 of those 42 meals)

9) Plan Ahead

This may be the most important rule of them all.  As the saying goes; fail to plan, plan to fail.  Cook in bulk, store it and take it to work with you the next day.  Stock your house with a  few days worth of lean protein, fruits, veggies, and healthy fats.  We’re all very busy, and without proper planning, you can kiss the other habits goodbye!

 10) Balance daily food choices with healthy variety.

All healthy foods have reasons that they are healthy.  It may be that they are loaded with antioxidants, like organic blueberries.  Or that there are a ton of healthy omega-3 fatty acids in the food, like fresh water salmon.   So make sure that you are changing up your food a bit and not always eating the same thing over and over again.  Another serving and chicken and broccoli tonight?  Nooooo!!!!!  Mix it up, it doesn’t have to be so boring.

Conclusion

If you are serious about your health and fitness then please, please don’t put your nutrition on the back burner.  Get these 10 nutrition habits down!  And remember, healthy eating does NOT have to be bland.  I can’t tell you how many great recipes my wife and I have made, (mainly my wife ) using the Gourmet Nutrition cookbook that I mentioned above.  I got this for Christmas last year, maybe the best present of my life!  Happy eating…