Do you know when, why, what and how much you eat? Once you identify and understand the habits and emotions that drive your unhealthy eating patterns, you can focus on changing them. This is called behavior modification.

Like a car can’t run without gasoline, our bodies can’t run without food. Food is our bodies’ fuel source and it is required in order for us to be able to complete our daily activities. Use these tips as a guide to properly fuel your most precious ‘vehicle’.

Eat breakfast daily. This jump starts your metabolism after being ‘idle’ all night long.

Consume balanced meals and snacks. Make sure to include a balance of carbohydrates (fruit, whole grain products, low fat milk/yogurt), lean protein (chicken/turkey breast, beans, low fat dairy, fish), vegetables, and heart healthy fat (nuts & seeds, olive or canola oil, avocado) at each meal and snack.

Space meals and snacks about 2-3 hours apart. Try not to go longer than 4 hours without eating.

Limit refined sugar. For example, candy, soda, desserts, and any products made with granulated or ‘white’ sugar. These types of foods do tend to increase your energy level, however, quickly and temporarily; and then tend to drop your energy level quickly as well.

Do not avoid carbohydrates. Eating only protein, veggies and fat will not provide you with all the nutrients you need. Healthy carbohydrates such as fruit, beans, whole grain breads, crackers, cereals and other starches help keep your blood sugars level which in turn keeps your energy level steady.
An added bonus for following these guidelines: You are more likely to feel satisfied and may delay symptoms of hunger for several hours.

Written by Sabrina Zaslov MS, RD, CDE. Sabrina Zaslov MS, RD, CDE is the register dietitian for LWI Peak Performance and Lifewellness Institute. Sabrina’s dedication to health has translated a to love of running. She has completed numerous marathons and has a strong interest in sports nutrition. For more information or questions check out www.lwipeakperformance.com