Bodycomp News & Views Issue#3 May 2010

In this issue:

  1. How do I start eating better?
  2. Bodycomp suggested foods

 

Bodycomp suggested foods:
  • salmon
  • turkey
  • eggs (free range if possible)
  • blueberries
  • broccoli
  • tomatoes
  • spinach
  • kale
  • olive oil
  • almonds
  • hemp seeds

 

 

How do I start eating better?


It’s actually quite easy. There are two basic steps. First, you need to figure out what you are actually eating. Write down every single thing you eat in two days - then use fitday.com or nutritiondata.com and add up your total calories and fat/protein/carb breakdown. If the foods that you eat are very inconsistent, you might want to do a five day average. If you consume nearly the same foods every day, a one day log will be adequate.


Second: You need to purchase lots of vegetables and lean protein, some fruit, some unroasted seeds and nuts. Focus on filling your home with healthy fresh foods and just stop purchasing packaged foods. Try
to get most of your carbs from vegetables and fruits.

Here are the approximate needs of someone with normal percent fat. If you'd like to know what your specific needs are, come and see me for a whole body scan and I'll calculate your resting metabolic needs based upon your lean tissue mass and activity level.

Small female (120lbs) inactive 1500 cal
115g protein 150g carbs 50g fat


Small female (120lbs) very active 2200 cal
165g protein 220g protein 75g fat


Large male (220 lbs) inactive 2500 cal
195g protein 250g carbs 80g fat


Large male (220 lbs) active 3700 cal
280g protein 370g carbs 120g fat