Sleep and Nutrition

Plan Your Meals

Eat multiple small meals a day, every 3 to 4 hours. The more frequently you eat the faster your metabolism. Eating the same quantity of food but spreading it out does not make you gain weight, just the opposite is true.

Pack your own lunch when possible or provide yourself with healthy snacks. Apples, bananas, almonds, mixed nuts, dried fruit, granola or a package of oatmeal are all examples easily packed and nutritious snacks to use as your small meals.

Portion control is crucial. Most foods are fine in moderation; likewise eating anything in excess can cause medical problems. e.g., large amounts of sodium or salt may increase your blood pressure.

Studies have shown that drinking water can actually decrease your appetite. Replace high calorie soda with drinking water and drink water before you eat.

Nutritional Labels

Mom always said “Eat your vegetables”! Vegetables are a great source for vitamins and minerals. These vitamins are necessary for a complete and healthy diet.

If you don’t like eating vegetables try drinking a product like V8. It has multiple servings of vegetables in an easy and quick drink. Juicing is an alternative to eating raw vegetables and will add variety to your diet. If you are accustomed to having beverages with a high sugar content adding fruits such as grapes or apples into the juice will bring the juice closer to the sweetness you are accustomed to.

Read nutritional labels. Find out how many servings are per container; you may be surprised.

The Nutrition Facts Label - An Overview

People look at food labels for different reasons. But whatever the reason, many consumers would like to know how to use this information more effectively and easily. The following label-building skills are intended to make it easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy diet.

The information in the main or top section (see #1-4 and #6 on the sample nutrition label below), can vary with each food product; it contains product-specific information (serving size, calories, and nutrient information). The bottom part (see #5 on the sample label below) contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets. This footnote provides recommended dietary information for important nutrients, including fats, sodium and fiber. The footnote is found only on larger packages and does not change from product to product.

In the following Nutrition Facts label we have colored certain sections to help you focus on those areas that will be explained in detail. You will not see these colors on the food labels on products you purchase.

1. The Serving Size

The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.

The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) In the sample label, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown in the sample label.

2. Calories (and Calories from Fat)

In the example, there are 250 calories in one serving of this macaroni and cheese. How many calories from fat are there in ONE serving? Answer: 110 calories, which means almost half the calories in a single serving come from fat. What if you ate the whole package content? Then, you would consume two servings, or 500 calories, and 220 would come from fat.

General Guide to Calories
• 40 Calories is low
• 100 Calories is moderate
• 400 Calories or more is high

The General Guide to Calories provides a general reference for calories when you look at a Nutrition Facts label. This guide is based on a 2,000 calorie diet.

Eating too many calories per day is linked to overweight and obesity.

3 & 4. The Nutrients: How Much?

Look at the top of the nutrient section in the sample label. It shows you some key nutrients that impact on your health and separates them into two main groups:

Limit These Nutrients

The nutrients listed first are the ones Americans generally eat in adequate amounts, or even too much. They are identified in yellow as Limit these Nutrients. Eating too much fat, saturated fat, transfat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure.

"Fat free" products are not necessarily healthy. The sugar and carbohydrate amounts are often increased to replace flavor that was lost.

Certain Fats can be healthy. Eat foods that are rich in mono and poly unsaturated fats. Stay away from trans and saturated fats. Unsaturated fats will decrease bad cholesterol (LDL) and increase the good (HDL). As well unsaturated fats have healthy omega fatty acids.

Calories may be important but don’t focus on the calories found in foods alone. Focus on where the calories come from. Some foods may be high in calories but be dense in nutrients. Other foods may have fewer calories however the calories are coming from an empty source of nutrients. Natural peanut butter may be good for you and is high in calories, but also poly and mono unsaturated fats.

Unfortunately, French fries on the other hand are fried in saturated fats and have almost no positive nutritional value.

Personal Coach

A personal coach can make a tremendous difference by optimizing your exercise regimen and diet plan. Every individual is different in body composition and dietary habits, understanding your body and tailoring your work out regimen and eating pattern is key for results.

For assistance from our own personal coaches, please send us an e-mail requesting more information to: