Road To Healthy Living Starts With Proper Nutrition

By Nicole DeFreece

Low-carb, low-fat, no-sugar, low-calorie… it can all be very confusing. What is the best diet? It’s simple — healthful, clean eating that is realistic to maintain throughout a lifetime, along with daily physical activity. It is important to understand and include all major nutrients in daily eating for they all play an important role in the proper function of our bodies.

Whether your goal is weight loss, weight gain, disease control and prevention, or just to maintain your health, the same basics apply. Our day should always start with breakfast to break the fasting state from sleeping. After that, eat small meals and snacks every three to four hours throughout the day, especially before and after exercise. This can help raise your metabolism and control your appetite. It also helps to stabilize your blood sugar levels throughout the day as well your energy and mood.

What you eat is just as important as when you eat. Carbohydrates provide us with energy; it fuels our bodies and brains. Include plenty of whole grains, and a variety of fruit and vegetables. Protein is responsible for repairing and building muscle tissue. It is important for everyone regardless of your goals. Be sure to get some lean protein in each meal and snack. A small amount of healthful fats are also necessary for providing insulation and energy. You should be drinking at least half your body weight in water each day. Try to limit your salt intake, added sugars and processed foods. Controlling portion sizes helps us maintain a healthful calorie range.

Healthful eating is achievable for everyone. It can fit into your budget, schedule and lifestyle if you have the proper tools. It is important to understand how to read labels and to be exposed to a wide variety of products. Preparing meals can be done quickly and easily, catering to the whole family, even those with food allergies or limitations.

If you have ever thought that you had to stop at the drive-thru because of a busy schedule, or cooking more healthful doesn’t taste good — or maybe even that such food is expensive — you are wrong!

I can help you change your body and mind through exercise and proper nutrition. We can take your workouts to the next level to maximize your time in the gym. I can teach you how to shop intelligently and prepare tasty meals and snacks. Learn how to get the most out of your calories.

Whether at home or on the go, good eating is achievable with the proper knowledge!

Nicole DeFreece is a certified personal trainer at Ultima Fitness/Xtreme Tae Kwon Do. Ultima is located at 12799 W. Forest Hill Blvd. in Wellington. For more information, call (561) 795-2823 or visit