Eating Healthly

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Shiloh79

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Hiya all, there's always threads popping up about what to eat and that so thought i post some info on it .... i must stress im no nutritionalist but have a keen intrest in eating healthly and regulary read up on the subject! The info below is for reference purposes if your interested.

If you're looking to eat healthly or drop weight while follow intense training programmes its important you eat right & eat clean! That way your body is getting all the right nurients without all the crappy fats. You need to be eating between 3 to 6 times per day depending on what your goals are and drinking on average 2/3 lires of water.

" Eating clean" means, basically, eating the right kinds of proteins, carbohydrates, and fats.

Carbohydrates: Carbohydrates are an important energy source for your body and your brain. Some are better than others. The Glycemic Index describes how quickly your body metabolizes foods into sugars. High G.I. foods turn into sugars quickly, causing an insulin spike. Low GI foods metabolize slowly. Try to keep your carbs lower than 75 GI. You can find the GI ratings here: http://diabetes.about.com/library/mendosagi/nmendosagi.htm, or http://www.glycemicindex.com, or various other sources.

Examples of Low GI Carbs:
Vegetables, Mixed Beans, Oatmeal, Bran, Whole Grain Breads, Whole Grains, Barley, Brown Rice, Low GI Fruits
Lowfat Milk, Lowfat Yogurt (note: while these dairy products have a low GI, they have a high Insulin Index (the reaction your body produces to the metabolizing of these products), so use in moderation)
White Rice (note: while having a higher GI, these have a low Insulin Index, so again, use in moderation)

High GI Carbs to Avoid:
White Bread (includes "wheat bread ( must say "whole wheat" or "whole grain") this means bagels, tortillas, pitas, and all other forms of bread
Potatoes (the worst - very high GI) (sweet potatoes are OK)
High GI fruits (watermelon, dates, raisins, ) and fruit juice - eat raw fruits instead (one glass of orange juice has over three oranges in it, without the benefits of the fiber in the raw orange)
Sugar and processed food with sugar or its many forms (high fructose corn syrup, cane sugar, molasses, etc)
Pastas (use in moderation, and never with saturated fats, e.g. fettucine alfredo)
Most breakfast cereals (stick to whole grain / bran cereals if you must eat cereals)

Note: There is a whole other subject, called "glycemic loads", describing the value of the entire item you are eating, that can be taken into consideration, but it is simply too extensive and undeveloped to go into at this time. Look into it yourself at http://www.mendosa.com (now http://diabetes.about.com/library/mendosagi/nmendosagi.htm) if you're interested.

Proteins: Eat lean proteins, low in saturated fats.
Examples of Good Protein Sources:
Lean Beef (90% lean ground beef, lean steak)
Chicken (particularly white meat)
Turkey (particularly white meat)
Lean pork (tenderloin, lean ham)
Lowfat dairy products, in moderation
Cottage cheese (highly recommended form of casein protein)
Whey protein
Fish, particularly tuna, salmon, and cod
Eggs, particularly egg whites (yolks in moderation)
Soy and soy products, while very good sources of protein, have also been shown in some studies to have potential for causing high estrogen levels and a possible potential for sexual dysfunction. I suggest using these in moderation until testing is completed and a conclusion has been reached. Caveat Emptor. (Many people eat soy with no ill effect)

Proteins to avoid:
Fatty meats (non-extra lean ground beef, fatty pork (bacon, ribs, etc)
Fatty dairy (whole milk, most cheese, ice cream)


Fats: Fats, which have been vilified, are an essential ingredient in our diet. Poly and monounsaturated fats must be included in your daily plan. A small amount of saturated fats are also needed. Minimize saturated fats, maximize monounsaturated fats and polyunsaturated fats. Try to get good Essential Fatty Acids - Omega 3 and Omega 6's. No more than 1/3 of your fat calories should be saturated fats (if you are on a 40/30/30 plan, 10% of your calories may come from sat fats)

Examples of good fats:
Fish and fish oils - polyunsaturated, best source of Omega 3's - cold water fish tuna, salmon, cod
Flaxseed oil - some Omega 3, good Omega 6
Olive Oil - monounsaturated fat
Avocados - monounsaturated fat
Nuts - mono, poly, and omega 6s best are walnuts and almonds

Bad fats:
Saturated fats - from animal products (fatty beef, pork, milk, etc)
Hydrogenated and partially hydrogenated fats (trans fatty acids) - Wicked Bad Stuff. (margarine and Crisco are trans fatty acids)
Most vegetable oil and corn oil - use Canola oil if you must use oil, and use in moderation - try not to cook in oil if you can avoid it. If you cook with oil, use an oil with the appropriate smoke point.


Water:
Water is a compound we can't do without for more than only a few days. The human body is about 60 to 75 percent water, and the brain is said to be about 85 percent water. Even bones are about 20 percent water. The body needs water. Nothing substitutes for water; coffee, tea, alcohol, are not the same as water. Drink at least 10 glasses of water a day. Note: The more caffeine you drink, the more water you must drink. Caffeine is a diuretic and flushes water out of your system.



Vitamins and Minerals:

Vitamins and Minerals play a vital role in maintaining the proper biological functioning of everything from muscles to memory. Nutritionists will tell you that they are unnecessary if we consume a properly balanced diet, but few of us consume a "properly balanced diet". It is highly recommended to consume a good quality multivitamin/mineral supplement daily. It is very difficult to obtain protective levels of some nutrients solely from diet.


All off the above about nutrition & eating right can be find on the internet on sites like mens health or nutrtitional sites. Hopefully from the above info people can sort out an eating plan to go along with their training regime!

Obviously like most poeple i have my off days and fall a little by the wayside .... but then who doesnt but if you follow a healty eating plan and have a good structured work out you reap the benefits whilst training.

Hope this helps.

:D THE OTHER AIM OF THIS THREAD IS TO KEEP ALL EATING RELATED QUERIES IN ONE PLACE FOLLOWING ON FROM THIS POST. :D
 

SamForrest

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Good post mate. Sums up the basics incase people dont know much.

I had some lad the otherday at the gym say "Oi buddy,im eating about 10 tubs of baby food a day,thats cool yeh" At first i thought he was joking,then i found out that he genuinly thought that babyfood was good and full of protien and nutrients that a training,fully grown male needs. I ran him through my training diet and he was like...nah thats too much effort.Ill stick to babyfood and some burgers...


I walked off more angry than ive been in a while. Nice lad,but his ignorance done my nut!
 

Shiloh79

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SamForrest said:
Good post mate. Sums up the basics incase people dont know much.

I had some lad the otherday at the gym say "Oi buddy,im eating about 10 tubs of baby food a day,thats cool yeh" At first i thought he was joking,then i found out that he genuinly thought that babyfood was good and full of protien and nutrients that a training,fully grown male needs. I ran him through my training diet and he was like...nah thats too much effort.Ill stick to babyfood and some burgers...


I walked off more angry than ive been in a while. Nice lad,but his ignorance done my nut!

Cheers sam :D Yeah think that guy would have done my nut in too :*text deleted*:
 

gleneagles

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what?!?!?!?! baby food is bad for you! What an idiot! everyone knows crisps, fries, lard and economy sausages are the best foods.
 

Plummy

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i just voted yes but i didnt read it as shiloh as helped me with this subject already and also i felt sorry for him as he hasent got hes RT date yet :wink: joking mate good post
 

Mr T

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Very good information,

although I believe we (not in this thread, in society as a whole) place way to much emphasis on GI values because as long as you eat a healthy fat source in the meal with a high GI carb, the insulin response will be minimal

Very good post shiloh

cheers
 

Shiloh79

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Very good information,

although I believe we (not in this thread, in society as a whole) place way to much emphasis on GI values because as long as you eat a healthy fat source in the meal with a high GI carb, the insulin response will be minimal

Very good post shiloh

cheers


Cheers Mate ... hopefully it'll help some of the guys on here !
 

RC

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Nice one Shiloh.

I'm sure the post will come in very handy for alot of people - Thanks for taking the time to post it.

Another link that may come in useful for anyone serious about nutrition -

http://www.nutritiondata.com/

I haven't a clue how to make this post a sticky but I'm sure one of the others will oblige.

Rich.
 

FletchPRMC

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I think a lot of you guys will be suprised but baby food actually is a good thing to eat whilst training. Obviuosly dont just eat baby food, but it does contain all the nutrients and proteins etc you may need for training, think how fast a baby grows, it does all that on baby food. And many cage fighters and extreme sports people actually eat baby food as part of their diet, careful planed in. Obv just eatingt 10 tubs of baby food a day wont be ant good! But it can be quite good when in a properly planned diet!
 

SamForrest

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Id rather eat a nice steak with lots of green veg *text deleted* mate!

I done the weekly shop the other day,for the week i got my usual 7 days worth

35 eggs
14 chicken breasts
6KG veg
Tons of fruit
7 steaks.
25 Pieces of bacon
1KG Nuts
400g Oats


Very reasonable for what it is.Now trying getting the same nutrients from babyfood and were compare costs *text deleted*
 

FletchPRMC

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Thing is, you want to compare the calories in all of that, to that of baby food.
 

SamForrest

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That means nothing mate. I train twice a day and dam hard.No one on this forum,training for the military should be in a calorie deficit diet so it shouldnt matter about a few cals here and there. Im used to swapping my cals up and down for cutting and bulking when i was into weights a lot more. But everyone on here should be sensible,but eat well,and lots of it.
Im on near enough 3000 calories a day,on a very high protien/fat low carb split and im still lean and can see abs and obliques,yet i stuff my face with bacon and eggs all day!


Unless your consuming 4k+ a day and not doing much in the way of training,calories wont matter.

Babyfood is ok for a baby,but it has *text deleted* all nutrients in the long run mate
 

SamForrest

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Just as an example. Cow and Gate baby jars (200g) have about



140cals/4g fat/ 20gcarbs/6g protien.

I can think of a lot more nutritional things to put near my mouth!

Babyfoods are relativly 'clean' for a jarred food.But no one in their right mind should look to have that if their serious about their training,look to have whole foods.Take eggs for example, Good source of protien,one of the best,very good source of amino acids in a natural food,vitamins A/C/D/E/B12 etc.


I laughed at my buddy when he told me he ate babyfood all the time and then wondered why he hadnt made gains at the gym. He thoght i was mad with the amount of meat and stuff i eat. I tried telling him diet is THE key factor behind any training. He didnt quite get it,and it shows!
 

FletchPRMC

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If you read my posts carefuly Im by no means saying babyfood is the be all and end all! Im just saying it does have its uses.
 

Shiloh79

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Ha ha cheers jason ! Though according to the poll someone doesnt think so ... but its good to have a bit of diversity & difference of opinion with these things!
 

Jask1982

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thanks for the post shiloh, very helpfull but healty eating today has gone out the window free pizza at work so help meself to 10 pieces now i'm about ready to fall sleep at my desk :sleeping:
 

hughbrown

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now just *text deleted* get me mom 2 oblige with the weekly shopping hehe
thanx really helpful Shiloh
 

vince

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probably more a question for guys that have done there prmc

hi , just wanted to know if eating healthy is really that important?.. I eat fruit and stuff but genraly i just eat what i want. Got a mate who's a para and he doesnt eat healthy at all, whenever he's back home he mainly eats take aways and drinks like a fish.
 

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