Healthy Eating Habits
Eat one of your fruit servings soon after your workout.
Eating fruit within 60 minutes of working out helps store energy back into your muscles without raising insulin.
Pump some iron.
Muscle dictates your metabolic rate. Each pound of muscle you add burns 40-50 more calories per day.
High-response cost foods require a great deal of effort to prepare and eat, and have a calorie payoff that is low and healthy. These kinds of foods need to be chewed, cannot be eaten quickly, and are not "convenient" in any sense of the word. Some examples are a sunflower seed in its hull, meat, poultry, soup, fresh fruits, vegetables, beans and legumes, whole grains, and certain cereals
By contrast, low-response cost foods are overly convenient and accessible, can be eaten quickly, invite and promote uncontrolled eating, and don't need a lot of preparation time.
Here is a review of the portions:
- Protein at each meal: palm-sized portion
- 2 low-fat dairy servings a day: 1 cup milk or yogurt, 1/2 cup cottage cheese, 1 slice cheese or 1 oz.
- 2 fruit servings: 1/2 cup = tennis ball or cupped hand
- 4 vegetable servings: same as fruit
- 2-3 carb servings (you can exchange these for more veggie servings): 1 slice of bread, 1/2 cup or tennis ball, cupped hand
- 1 fat serving: size of your thumb or a tablespoon
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