Food for Fuel: Is Your Tank Full?

Food is fuel for our bodies.  It is what makes you walk, exercise, work, and ultimately - live.  You wouldn't put sugar in a car and expect it to run properly, would you?  No. The same concept applies to our bodies.  They don't respond well to excessive amounts of processed foods, bad fat, and refined sugars - so don't eat these things all of the time! If you want to be a well-oiled machine even when you're an old timer, there's a checklist of nutrients you need to consume daily.

Evaluate your current diet and check off what you currently eat:

• 8 glasses (8 oz each) of water
• 4-9 oz of cooked lean animal protein or vegetable protein
• 3 servings of whole grains
• AT LEAST 3 vegetables (you should have much more)
• AT LEAST 2 fruits
• AT LEAST 2 calcium-rich foods
• 2 sources of healthy fats

So, where do you stand?  If there are changes that need to be made in your diet - make them.  It will be worth it!  Here's a 1,500 calorie sample day that fits in all of the items listed above (keep in mind you may need to consume more or less than 1,500 calories based on your activity level, weight, and fitness goals):


Breakfast

• 8 oz glass of water
• Stonyfield Organic 0% Fat Plain Greek Yogurt - 80 kcal *Protein & Calcium
• 1/2 cup chopped Pineapple (mix w/ yogurt) - 35 kcal *Fruit
• 1/2 cup Blueberries (mix w/ yogurt) - 40 kcal *Fruit
• 1/2 Grapefruit - 60 kcal *Fruit
• Coffee with 1/2 cup skim milk - 20 kcal (optional) *Calcium

Snack

• 1 Banana - 110 kcal *Fruit
• 1 Tbsp Krema Natural Peanut Butter - 100 kcal *Healthy Fat & Protein
• 8 oz glass of water

Lunch: Hummus and Veggie Sandwich

• 2 slices Food for Life Genesis Bread - 160 kcal *Whole Grain
• 1 Tbsp Hummus - 40 kcal *Protein
• 1 slice Reduced Fat Swiss Cheese - 60 kcal *Calcium
• 1/2 tomato sliced - 10 kcal *Veggie
• Sliced Cucumber - 10 kcal *Veggie
• Sliced Yellow Pepper - 10 kcal *Veggie
• 1 kiwi - 40 kcal *Fruit 
• 8 oz glass of water

Snack 

• 94% Fat Free Popcorn 100 Calorie - 100 kcal *Whole Grain
• 1 Medium Apple - 80 kcal *Fruit
• 8 oz glass of water

Dinner 

• 4 oz Salmon Filet (baked with seasoning) - 120 kcal *Protein & Healthy Fat
• 1/2 Baked Potato OR 1/2 cup cooked Brown Rice - 130 kcal *Veggie/Whole Grain
• 1 Tbsp Light Daisy Sour Cream (for potato) - 20 kcal *Calcium
• Steamed Asparagus (6 spears) - 20 kcal *Veggie
• Salad (romaine lettuce, tomato, cucumber, green pepper) - 30 kcal *Veggie
• 1 Tbsp Balsamic Vinegar & 1 Tbsp Olive Oil Dressing - 135 kcal *Healthy Fat
• 8 oz glass of water

End of Day Wind Down Snack (choose one - optional) 

• 4 oz glass of Red Wine - 120 kcal
• Hot Milk & Honey (1 cup skim milk & 1/2 Tbsp Honey) - 120 kcal
• Strawberries & Light Vanilla Yogurt - 120 kcal
• Whole Grain Pretzels and Mustard - 120 kcal

Drink water constantly throughout the day to make sure you're staying hydrated!


If you're a Michael Buble or Jason Mraz fan: Fine By Me - Andy Grammer