online edition - PRO Sports Club

20/20 lifestyles By Denise Maxwell Patton, RD, CD
Simplify Your Diet:
A Nutrition Makeover
How do you lose or maintain weight in a healthy manner and achieve lasting
results? Of course, exercise and diet go hand-in-hand. However, especially
what you eat can make or break your results. Take a look at our “Before” and
“After” nutritional makeover.
Most Importantly, start each day with a balanced breakfast and
continue eating every 3-4 hours to keep your energy levels up and cravings
down. Your total calories for the day are important, but you also want to make
sure that your meals and snacks are balanced with carbohydrates,
lean protein, and healthy fats.
2oz sliced avocado
91 cal, 1.1g protein,
4.8 carbs, 8.3g fat
2 slices Swiss cheese
120 cal, 8g protein,
4 carbs, 9g fat
1 whole wheat
hamburger bun
229 cal, 7.5g protein,
43.9 carbs, 4g fat
4oz chicken
breast, grilled
133 cal, 26.7g protein,
1.3 carbs, 2.7g fat
1 Tbsp
mayonnaise
57 CAL, 0.1 protein,
3.5 carbs, 4.9g fat
Be aware of sugar content in fat free dressings.
Often the fat is removed and extra sugar
is added to make up for flavor loss.
= BEFORE: Watch Out
Makes one serving:
630 cal, 28.9g fat, 43.4 g protein, 57.5g carb.
Even though avocados contain healthy fat, be
mindful of portion control.
Photo: istockphoto.com
32 PRO PULSE MARCH-APRIL 2011