Looking for Snacks?

If you are looking for some smart snacking ideas for your children, or even yourself for that matter, consider checking out the Smart Snacking blog.   Kevin does a great job of providing recommendations for healthy snacks that your kids will totally love!  The graphics on the site are colorful and eye catching.  He also provides links to websites with even more ideas.  If you are on the go or just don’t feel like reading, check out his podcast and video pages.blog-pic


Tracking Your Diet

If you are interested in keeping track of calories and fitness, there are many apps and websites out there that will allow you do to so.  However, some are better than others.  One app that I would recommend is Weight Loss Coach by Fooducate.  I tried out the app and I found it to be very user friendly.  One of the best features of the app is that it allows you to scan the QR codes or the barcodes on food items so that they can be tracked in your diet.  The app also has a recipe section that provides meal ideas when you are in need.

Additionally, the app allows you to track you daily activity.  This combination of tracking dietary intake and also fitness is excellent.  Finally, the app offers the opportunity to receive advice or motivation from others, which is always a plus!

More information about the app can be found at Fooducate‘s website.


The Balancing Act

Knowing the correct amount of calories that you should consume per day can be confusing. Ultimately it is different for each person because it is a balancing act between the energy that you take in and the energy that you exert.  While some people may be looking to lose weight others may be looking to gain weight.

So, where should you start?  If you are trying to lose weight, typically 1-2 pounds of weight loss per week is healthy.  This can be achieved by cutting our 3500 calories per week or 500 calories per day.  Try swapping your snacks for something with fewer calories, fruit or vegetables may be a good place to start.  Also, try watching your portion sizes at meal times.

On the flip side, if you are trying to gain weight, try increasing the amount of times you eat per day.  Small meals and snacks frequently throughout the day can help.  You could also try adding cheese or butter to your foods.

Remember, these are some basic tips, but you should work closely with a professional for more detailed advice.  It is always a good idea to work with a Registered Dietitian Nutritionist to find out how many calories you should be consuming to fit your personal goals.  However, there are some apps that you could use to get a general idea.   A couple that had positive reviews by the Academy of Nutrition and Dietetics include Calorie Counter and Calorie Tracker by Livestrong.  Additionally, the USDA has a calorie counter that can be used called Super Tracker .



Introducing Nutrition!

There is a lot of conflicting advice about nutrition for athletes.  However, if you understand the basics of healthy eating, it is not so difficult to make smart choices when it comes to eating.  Generally, it is a good idea to aim for three healthy meals per day and one or two snacks in between.  It is especially important to for athletes to make sure that they eat and drink enough throughout the day.  Without the proper foods and beverages, you won’t be able to perform to the best of your ability.  

If you are interested in learning more about nutrition, be sure that you are using trustworthy sources.  One great site that you could use is http://www.eatright.org/resources/fitness.  This website is from the Academy of Nutrition and Dietetics, which is made up of dietitians who study the science behind nutrition.  

Also check out the infographic below for some general tips about nutrition!