Nutrition 101 - Beginners Guide (ZT)

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饮食营养入门， 和健康食品LIST（最下面）：

zz from : http://www.shapefit.com/nutrition-101.html
请到本LINK去看原文，格式比较好，不像COPY过来以后那么乱。


Nutrition 101 - Beginners Guide To Nutrient Dense Foods & Healthy Meal Plans

Remember, food is fuel. You need to eat the right food to fuel and energize
your body throughout the day and through your workouts. Think of your body
like a high performance race car. Always use the highest octane fuel in orde
r to get the best results. This is a good analogy to use when thinking about
what foods to put into your body. Always use nutrient dense power foods to
provide enough energy (octane) to really boost your performance so you can r
un at optimal levels.

Key factors to include in your high performance nutrition plan:
* Eat a nutrient dense meal every 2-3 hours
* Eat 5-6 smaller meals throughout the day
* Learn how many calories your body needs per day
* Include a lean protein source at each meal
* Eat enough protein for your bodyweight (chart below)
* Drink at least drink eight 8-ounce glasses of water per day
* Make sure to eat a nutrient dense healthy breakfast
* Eliminate processed sugars from your dietary plan

Your Training Goal
Daily Protein Needs
Bodybuilding 1.0 - 1.6g/lb bodyweight
Power & Speed 0.9 - 1.1g/LB bodyweight
Dieting 0.35 - 1.0g/LB bodyweight
Endurance 0.7 - 0.9g/LB bodyweight
Trauma Recovery 0.9 - 1.4g/LB bodyweight
Stressed 0.45 - 0.7g/LB bodyweight


Focus on nutrient dense foods which includes lean protein, whole grain carbs
and the right kind of fats. You need food to fuel your body and increase yo
ur metabolism. The less you eat, the lower your BMR gets and your body event
ually goes into a starvation mode where it holds onto fat as much as possibl
e.

Remember to "eat breakfast like a king and dinner like a peasant". Your brea
kfast should be large and each meal after this becoming smaller and smaller.
Your dinner should be much smaller than your breakfast. Your body is slowin
g down at night and doesn't need high calories to fuel it. Stick with a sala
d with lean meat (chicken, turkey) and steamed veggies. The main focus shoul
d be eating clean nutritious food while eliminating all the empty calories f
rom your nutritional plan.

Fill your diet with nutrient dense foods. Examples are:
* Lean Protein Sources (chicken breast, turkey breast, fish, egg whites)
* Healthy Starchy Carbohydrates (brown rice, sweet potatoes, oatmeal)
* Lean Fibrous Veggies (broccoli, mushrooms, squash, zucchini)
* Fiber Packed Fruit (apples, berries, oranges, grapes)
* Healthy Fats (flaxseed oil, avocados, walnuts, olive oil)


Sample Daily Meal Plan:
*
8am:
1 chicken breast (6 ounce), 1 cup of steamed brown rice, 1 small salad
with balsamic vinaigrette dressing
*
11am:
turkey sandwich with whole wheat bread (6 ounces of lean turkey breast
, lettuce, tomato, mustard) (NO cheese or mayo).
* 2pm:
6 ounces of top round steak, 1 cup of broccoli, 1 cup of non-fat cotta
ge cheese
* 5pm:
egg white omelet (6 egg whites, mushrooms), 2 pieces of whole wheat to
ast (NO butter)
* 8pm:
6 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups steam
ed zucchini, 1 small salad with balsamic vinaigrette dressing


nutrition 101 food guide

We're making shopping for healthy foods even easier.

Now you can check off each nutrient dense food item by using our healthy sh
opping list below. Don't forget to bring it to your local grocery store to h
elp you shop smart and live well!

Shopping for healthy foods, and healthy eating, go hand in hand. You are mor
e likely to cook nutritious meals if you have all the ingredients you need i
n your fridge or cupboard. Use these foods as the staples of a healthy diet
that you should have on hand at all times!

————————————————————————————————

LIST OF HEALTHY NUTRIENT DENSE FOODS

nutrition 101 food guide

Beverages
Bottled Water or flavored.
Crystal Light
Diet Soda
Green Tea
Sugar Free Kool-Aid


nutrition 101 food guide
nutrition 101 food guide Carbohydrates (including subclassifications)
Grains + Grain products
Alfalfa
Barley
Brown Rice
Corn
Cream of Wheat
Fiber One Cereal
Gluten Free Bread
Gluten Free Rice
Oat Bran Cereal
Oatmeal (Old Fashioned or Quick Oats)
Rolled Oats
Rye
Ryebread
Teff
Wheat and low sugar Wheat Cereals
Whole-grain Wheat Bread
Wild Rice
Legumes + Pulses
Beans (Black, Broad, Garbanzo, Green, Kidney, Haricot, Lima, Mung, Pinto, Ru
nner, String)
Green Peas
Lentils
Peanuts
Soybeans
Miscellaneous
Cress
Kale
Pasta
Protein Enriched Pasta
Whole Wheat Pasta
Veggies
Asparagus
Artichoke Hearts
Avocado
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumber
Eggplant
Fennel bulb
Garlic
Leeks
Lettuce. (Cos, Iceberg, Romaine)
Mushrooms, (Crimini, Shitake)
Mustard greens
Olives
Onions
Parsley
Red Potatoes
Rhubarb (stalks not leaves)
Sea vegetables
Spinach
Squash (Summer and Winter)
Swede
Sweet Potatoes (Yams)
Swiss chard
Turnip Greens
Zucchini
nutrition 101 food guide
nutrition 101 food guide Condiments & Misc.
Balsamic Vinegar
Carb Options Marinades & Sauces
Chili Paste
Chili Powder
Cholula Hot Sauce
Extracts (vanilla, almond, etc)
Fat Free Mayonnaise
Low Sodium beef or chicken broth
Mrs. Dash
Mustard
Pam Cooking Spray
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Salsa
Steak Sauce
Sugar Free Maple Syrup
Walden Farms No-Calorie Dressings
nutrition 101 food guide
nutrition 101 food guide Eggs/Dairy
Egg Whites or Eggs (Egg Beaters)
Low Fat cheese
Nonfat Cheese
Nonfat Cottage Cheese
Nonfat Milk (Carb Countdown)
Nonfat Plain Yogurt
Skimmed milk
nutrition 101 food guide
nutrition 101 food guide Fish
Bass
Catfish
Cod
Flounder
Grouper
Haddock
Halibut
Kippers, (smoked)
Mackeral
Mahi-Mahi
Pilchards, (drained)
Salmon
Sardines, (drained)
Snapper
Tilapia
Trout
Tuna (water packed)
nutrition 101 food guide
nutrition 101 food guide Fruits
Apples
Bananas
Bell peppers
Blueberries
Cantaloupe
Grapefruit
Grapes
Gooseberry
Kiwifruit
Lemons
Limes
Melon
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Pink Grapefruit
Pink Guava
Plums
Pomegranate
Raspberries
Strawberries
Tomato, fresh
Watermelon
nutrition 101 food guide
nutrition 101 food guide Healthy Fats
Canola Oil
Coconut Oil
Flaxseed and Flaxseed Oil
Fish Oil
Hemp Oil
Natural Style Peanut Butter
Nuts (Almonds, Brazils, Cashews, Chestnuts, Coconuts, Hazelnuts)
Olive Oil or Safflower Oil
Omega Fatty Acids
Peanut Oil
Sunflower Oil
Sunseed
nutrition 101 food guide
nutrition 101 food guide Meat And Poultry
Chicken Breast (Boneless, Skinless)
Extra Lean Ground Beef
London Broil
Pork Loin
Top Round
Top Sirloin
Turkey Breast (Boneless, Skinless)
Turkey Ham
nutrition 101 food guide
nutrition 101 food guide Natural Sweeteners
Blackstrap Molasses
Cane Juice
Honey
Maple Syrup
nutrition 101 food guide
nutrition 101 food guide Spices & Herbs
Basil
Black pepper
Cayenne pepper
Chili Pepper, Red, dried
Cinnamon, ground
Coriander seeds
Cumin seeds
Dill weed, dried
Ginger
Mustard seeds
Nutmeg
Oregano
Peppermint leaves, fresh
Rosemary
Sage
Thyme, ground
Turmeric, ground
nutrition 101 food guide
nutrition 101 food guide Snacks
Beef Jerky (low sugar)
GeniSoy Soy Crisps
Healthy Choice Popcorn
Protein Bars (low sugar - 10 grams max)
Sugar Free Jello
nutrition 101 food guide
nutrition 101 food guide X-tras
Whey Protein Powder
nutrition 101 food guide
nutrition 101 food guide Macronutrient Rich foods
Beans
Brown Rice
Lean Oily Fish
Low Fat Cheese
Protein enriched Pasta
Peanuts
Soybeans
Wild Rice