Fitness First: Eating healthy part II

There’s just no cheating on eating Changing your eating habits might seem like some incredible task. You’ll never be able to eat out at restaurants or at a friend’s. You’ll have to shop at special stores and look for fancy products. In reality, eating healthy is all about finding ways to make sure you are getting enough healthy food, cutting back on not so healthy food and ensuring you are always feeling full. The first rule of eating I give to my clients is to make sure they are getting at least five servings of fresh fruits and vegetables every day. Matoke and irish potatoes don’t count, by the way. Neither does overly cooked spinach or canned goods (all the vitamins are usually lost in the cooking). Raw is best but grilled, baked or stewed (so the water stays with the veggies) also works. Juice (with no added sugars) and smoothies (where everything is blended together) are great ways to get enough fruit. Then build on the fruit and vegetables by making sure you’re getting enough protein and calcium through dairy and meat products. At least two servings a day of milk, cheese or yogurt will do…and taste delicious. When it comes to meat, chicken and fish are great, but goat, beef and pork are also okay in moderation. (So if you always eat beef, you might spice it up by trying tilapia or goat.) Grains, starches, sugars and rice (encima, pap, pasta, bread etc) give you the immediate energy you need to get through the day. Finally, your blood sugar needs to remain above a certain level in order to give you energy and, ultimately, to stay alive. This means that skipping meals or starving yourself is not the way to go. Make sure you are eating a least three moderately sized meals a day along with healthy snacking when needed. What are healthy snack choices? You’ll have to check it out next week. Amity Weiss is a professional personal trainer from America living in Kigali. Contact: Amity_weiss@yahoo.com