I’m no expert in nutrition, but I always make sure that my diet includes a variety of fruits and vegetables (at least 5 servings every day) for essential vitamins, minerals, natural sugars, fiber and antioxidants (I usually try to range in colour and consume at least one type of naturally green, orange, red, yellow, purple and tan fruit or vegetable every day).
As a further source of fiber I also consume wholegrain breads and cereals, and occasionally crackers.
For protein I eat
lean meats like cold cuts (mainly turkey ham), chicken breasts, and various types of fish (12oz a week of white fish only to keep potential mercury intakes to a minimum while still obtaining essential fatty acids. I now lead a mainly ovo-lacto vegetarian/pescatarian diet, strictly for health reasons, but do not restrict myself of any types of meats on a rare occasion), a variety of nuts, grains, seeds and all-natural peanut/almond butter as a source of vitamin E and essential fatty acids like those found in fish. I also consume no more than one whole egg daily, as well as egg-whites (to avoid consuming further cholesterol from the yolk), and low-fat dairy.
[I still recommend the
crossed out suggestion to anyone who wishes to continue consuming meat regularly.]
I make sure to NEVER add any table sugar to any of my meals (especially sugar substitutes which usually contain aspartame!), and I only cook my food with light spray butter or olive oil.
I don’t drink any beverages other than water and/or tea, as most beverages (even fruit juices) contain a lot of added sugar and chemicals, and would otherwise add to my daily caloric intake.
Since I keep my caloric intake at roughly 1200 daily calories (which is the minimum requirement for any adult to maintain healthy body function and not drive the body into starvation, which can cause it to rob protein from your muscles) my consumption of fattier foods such as nuts and dairy are not enough to surpass the maximum daily recommended intake of fat, sodium and cholesterol (from what I have managed to measure in the past), yet still provides me with enough protein and fiber to keep me healthy.
As previously mentioned, I am no health expert. My knowledge of nutrition comes only from my own general knowledge and gathering from research. If any of you out there can provide me with further information or corrections on the information I have provided, it would be GREATLY appreciated.
As a fitness regime I follow some of the P90X workouts. I have found it to be the most complete workout regime I have ever tried. Starting out I was not too fond of the idea of engaging in very intense upper body workouts mainly because of I lacked in upper body strength, but I have modified the workout so that on the days I should work chest, arms and back I do 52 minutes of the Tae Bo Fat Burn Accelerator workout (which along with the included 3-pound amplifier bar provide all the arm work I’ve ever needed). I have also incorporated the High & Tight, and Bum Bum workouts from the Beach Body Brazil Butt Lift series to my weekly regime. I perform all the aforementioned exercises with 18-pound ankle weights.