Recently, the Food and Drug Administration announced new proposed recommendations for the Nutritional Fact labels which will be rolled out over the next five to seven years.
Within the next 90 days, the FDA will be releasing two versions of new nutrition labels for over 700,000 foods sold in America. This would be the first change to America’s nutrition labels since the early 1990s. These changes were proposed by the Obama administration during the fourth anniversary of Michelle Obama’s “Let’s Move!” campaign, which promotes physical exercise and a balanced nutritional diet to help reduce America’s high obesity rate.
One of the biggest proposed changes includes how the serving sizes are calculated. Changing to more accurate serving sizes, adjusted to be more realistic representations of the amount of food a person would typically consume, may defer people from certain unhealthy choices.
Will the way sugar and serving sizes are declared on the new nutrition labels make a difference in how you consume food?
- Not enough protein: Amino acids are the building blocks of protein, protein builds muscle, muscle burns fat. . .
- The wrong kind of carbohydrate: Stick with complex carb options for the majority of your day. These can include potatoes, rice, oatmeal, wheat breads and pastas, vegetables, some fruits and beans.
- Knowing when to eat simple carbs: 30 minutes after training and no other time before or after. You want to keep insulin/blood sugar levels steady for the remainder of your day.
- Reducing or eliminating fats: Fats play a vital role in not only energy production and fat metabolism, but also in hormone regulation especially during dieting.Be sure to include some fats into your eating plan such as whole eggs, avocado, nuts (almonds and walnuts), natural peanut and almond butter and olive oil.
- Not eating enough, period: The trick is to eat enough for energy, training and the building of muscle and that’s it!
- Not eating enough green: Veggies are a great way to fill your stomach with a healthy option rather than binge on unhealthy convenient junk foods.
- Not drinking enough water: If you are training intensely at least 5 times per week, you may require up to or over a gallon of water per day.
- Not eating the correct proteins after training: Taking in a quick-absorbing protein source within 30 minutes of completing your workout will do wonders for your recovery.
- Skipping breakfast: Waking after a 6-8 hour fast, your body is screaming for nutrients, so it would behoove you to give it what it needs. A balanced meal of complex carbs, protein and some healthy fats will do the trick.
- Not staying consistent: the biggest mistake individuals make is not sticking to a plan.
HAPPY NEW YEAR, and good luck with your NEW YEAR’S PLAN!
10 Ways You Could Be Sabotaging Your Efforts to a Leaner, More Muscular Physique | FitOverFat.com.
Make your breakfast a fat-burning, muscle-building inferno using these 5 secrets!
Secret #1: Eat at least 20 grams of leucine-rich protein at breakfast. The best sources are milk and egg protein.
Secret #2: Don’t hesitate to add another scoop of protein to your shakes, or more eggs to your omelet for that matter. You can eat up to 30-40 g of milk and/or egg protein at breakfast.
Secret #3: Consume 30% of your calories from protein, 30% from carbs and 40% from fat
Secret #4: Eat low-glycemic, high-fiber carbs. Low glycemic foods include oatmeal, beans and vegetables, which are packed with fat, fiber and protein and cause a slow, steady digestion, leading to a longer period of satiety.
Secret #5: Limit your carb intake at breakfast to about 40 g.