SPRINGER: Fitness: Basics of healthy eating

Even those with the best intentions and discipline need a little help when it comes to eating right.

There are several basics that you might want to include in your daily routine that will help you stay on track in your effort to stay fit and get slim.

The problem with most diets is a lack of variety and convenience. If you have decided that now is the right time for you to start taking control of your eating you have to stock up on the right foods.

Fresh fruits and vegetables are ideal as they pack a punch with plenty of vitamins and minerals and are usually low in calories while filling you up. However, it is tough to keep these items on hand without running to the grocery store every day. Frozen vegetables and canned fruits are the next best thing to fresh. Try to pick fruit that is packed in water not sugary syrup.

When on the go, many people do not have time to prepare a healthy snack or meal to take with them. Meal replacement bars and shakes are a great alternative. Try to limit your intake of these products to one shake and one bar a day. Relying too heavily on meal replacement products is not a realistic way to live. Although most of these products are enriched with vitamins and sometimes fiber, they cannot totally replace the nutrients found in natural foods.

It is still important to read the food labels on the bars and shakes you are choosing to supplement your diet with. Look for products that contain whey protein, milk protein isolate or egg albumin. When it comes to carbohydrates, look for brown rice complex, oat bran and barley. A good bar should contain about four to seven grams of fiber.

Try to consume a large glass of water when eating any type of meal replacement bar. This will aid in digestion and help you reach your minimum water intake for the day.

There is no doubt that whether you are dieting or eating whatever you want, a multivitamin should be part of your daily routine. Everyone's needs are different and if you are very active you might have a greater need for certain vitamins and minerals as compared to a sedentary person. To truly determine what vitamin brand is best for you, talk to your doctor. Without testing, you might just be guessing which nutrients you need.

For over-the-counter vitamins, look for one that has a good dissolution rate so that is it readily absorbed. Doses of key elements should include at least 600 milligrams of calcium, 500 milligrams vitamin C and 200 IU vitamin E.

Eating lean proteins is an important element to a healthy diet. Keep plenty on hand that are easy to prepare.

Canned tuna and salmon are great additions to your diet and can be kept in the fridge. Freeze individual servings of chicken breasts that can be popped in the microwave. This coupled with frozen vegetables is a quick and nutritious meal.

Eating healthy is very easy if you are prepared. When left without options, many of us will reach for the first available snack at hand which is not always the best choice. Keep your pantry filled with healthy snacks that will help you avoid those temptations. Nuts, beef or turkey jerky, fig newtons, or dried fruit are all good choices.

No diet is perfect. Many people try to be "too good" when they start a new eating plan. If you are putting forth the effort, always remind yourself that you are still making an improved change.

If a protein bar is high in calories (more than 300) remember that it is a better choice than your normal two doughnut snack. If you make better choices, your hard work will eventually pay off.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.


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