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 Do you want to build Muscle?
Check out the links below

Eat Healthy and Be Bigger, Stronger, Faster!

Platium Sponsor Blue Cross Blue Shield of North Carolina

 Ways to Snack Healthy

 

  • Why snacking is important? 
  •  It keeps your energy up. You will eat less at meals when spacing out eating throughout the day and make it eaiser to manage your weight.
  • Try to eat at least every 3 to 4 hours. Snack when you rhungry not when youre bored or stressed. Eat healthier snack late at night.
  • Choose fruits and vegetables to snack on such as apples,grapes,peaches,bananas, dried fruit, carrots,celery,cucumbers
  • Choose low fat foods such as baked tortilla chips, pretzels,light microwave popcorn, low fat yogurt or frozen juice bars
  • Some healthier cakes and breads are Small pieces of angel food cake,gingerbread,flour or corn tortilla, or oatmeal raisin cookies
  • Choose snacks under 200 calories
  • Keep healthy snacks close by
  • Buy snack size packages
  • Know how much you're eating
  • Serving "snack" sizes are
  • 9 tortilla chips
  • 1 small box of raisions
  • 1 fruit
  • 1 cup low fat yogurt
  • 1/2 cup ice cream
  • When youre on the go choose pretzels, low fat cookies,Nuts, driet fruit or raisins
  • You can also use drinks as snacks, reach for plain or flavored water
  • 100% fruit or vegetable juice
  • Nonfat or low fat milk
  • A small low fat yogurt smoothie
  • Choose your snacks wisley, some energy bars and energy drinks may not be healthy, many processes snack foods are high in fat and calories.  

 

 

WHAT IS A SERVING

Grains eat 6 serving every day

  • 1 slice bread
  • 1/2 english muffin, small bagel or hamnurger bun
  • 6-inch corn or flour tortilla
  • 1 cup ready to eat cereal (size of a large handful)
  • 1/2 cup cooked pasta or rice

1 cup of spaghetti is the size of a baseball.

 

Vegetables eat 2 servings every  day

  • 2 cups raw, leafy greens (size of a softball)
  • 1 cup chopped or cooked vegetables (size of a baseball)
  • 1 medium baked potatoes (size of a fist)

Fruits eat 2 servings every day

  • 1 apple, pear, or orange (size of a tennis ball)
  • 1 large banana
  • 1 medium grapefruit
  • 1 cup diced or canned fruit
  • 1/2 cup dried fruit (size of a large egg)
  • 1 cup 100% friut juice

Milk, Yogurt & Cheese

eat 3 servings every day

  • 1 cup milk
  • 1 cup frozen yogurt
  • 11/2oz cheese like Jack,cheddar, or swiss (the size of 6 dise)
  • 3 slices of American cheese 

Meat, Fish, Poultry, Beans, Eggs, and Nuts

eat 5 1/2 servings every day

  • 1/3 small chicken breast (whole ckn breast counts as 3 servings, which is the size of a deck of cards)
  • 1 slice turky lunch meat
  • 1 tablespoon peanut butter
  • 12 whole almonds
  • 1 egg
  • 1/4 cup cooked beans, baked beans or refried beans
  • 1/4 cup tofu or tempeh

(a Quarter-pound hamburger counts as 4 servings)

 

Fat and Oils eat 6 servings every day

  • 1 teaspoon butter, margarine or veg oil (the size of the tip of you thumb)
  • 1 tablespoon salad dressing
  • 1/4 avocado
  • 8 large canned olives

LIMIT YOUR SWEETS

eat no more than 1 small serving per day

  • 1/2 cup ice cream
  • 1/2 candy bar

Choose sweets that contain whole grains, vegtables or nuts. Look for foods that are sweetened with fruit juice or lightly sweetened.

(Fat free packaged foods are often high in sugar)

NUTRITION
LINKS


Energy Foods:

http://www.revolutionhealth.
com/healthy-living/food-nutrition/food-basics/facts/natural-energy-foods

Balanced Diets/ Basic essentials:
http://www.revolutionhealth.com/healthy-living/food-nutrition/index

 


Dehydration:
http://www.mayoclinic.com/health/dehydration/DS00561

Electrolytes:
http://www.medicinenet.com/electrolytes/article.htm