How many times a day do you eat? Do you stick to the breakfast, lunch dinner? Or, do you skip breakfast and just grab a donut, then eat out for lunch and grab a fast dinner? Do you munch all day long? Take a minute and assess this.
Probably the best way to approach your daily food intake is to ask yourself this simple question, 'What am I going to be doing for the next 3 hours?'
Try and eat 5-6 small meals each day, incorporating this question.
Evaluate your day, and determine the calories you will need for each 3 hour block. For instance, if your daily intake is 3000 calories, and you divide that by 5, you will need 600 calories per meal. However, you do not always need that amount of calories for some blocks of time, where it could be utilized better somewhere else. The calories you consume at breakfast should be light, if all you are doing is driving to work, reading and sitting at your desk for that 3 hour block. However, following that block you may have some moderately intense activity and your calories should be bumped up for the next block of time, down for the next and so on. When you hit the block of time before heading for the gym, you should greatly increase your calorie intake to have adequate energy for your training. Choose low-glycemic foods, such as beans and fruits, which will stabilize your blood sugar levels for a longer period of time. Your 5th meal might be the block before bedtime, and it should be low in calories.
Thus, your total number of calories, should equal your daily intake, but would be scheduled in a way that you would consume a greater number of calories prior to the physical and mental demands of your day.
Also when planning your meals, use the 1,2,3 method. 1 part Fat, 2 parts Protein, 3 parts Carbs.
good luck....and best health, Ruthann
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