Fueling Your Body with Food

Surprisingly, your eating strategy is very similar to a regular balanced diet.

If you follow the food pyramid guidelines, you will have the basis for a healthful, energy-packed diet.

Carbohydrates for energy

Think of your daily diet as a round dinner plate. You should fill three quarters of your plate with a variety of carbohydrate rich foods, such as high fiber whole grains, breads, cereals, rice and pasta. Add in lots of brightly colored fruits and vegetables. These foods, as well as low-fat and non-fat milk, calcium fortified soy or rice milk, low-fat and non-fat yogurt and cottage cheese provide your body with the energy it needs to perform. Whole grains, fruits and veggies also supply essential vitamins and minerals.

Put On Protein, But Don’t Overdo It

Fill the remaining quarter of your plate with high protein foods to help you build and repair muscle, maintain your immune system, and create the enzymes your body uses for all its processes. Concentrate on foods such as chicken, fish, lean meats (pork loin, veal), eggs or egg whites, soy-veggie burgers, tofu, beans, peanut butter and nuts, low-fat cheese and soy cheese. Eat red meats, which are high in fat and cholesterol, less often. Beans, cottage cheese, milk, and yogurts are good sources of both carbohydrates and protein.

When Less Fat Is More

You can sprinkle sugars and fats on the top of your plate like a seasoning. This means including high sugar or fatty foods sparingly in your diet. Desserts such as cakes and cookies, candy, chocolate, soda, and ice cream fall into the "use sparingly" category. As do condiments such as butter or margarine, cream cheese, sour cream, creamy salad dressings, and mayonnaise. You can always look for low-fat versions of these foods. Eat deep fried foods only on occasion.