Hello, I’m a new member. I’m a 360 lb. and 5’8” female. I don’t know where to start with my nutrition. What do I eat? What serving size should I eat? How many meals a day and when do I eat? What should I shop for when buying food and drinks? Thank you.
– Sherland B.
Hello Sherland and welcome! Getting started on a new eating plan can be overwhelming. I’m guessing you have some idea of what healthier choices look like, though. Key points on choosing good foods are to:
Most often people don’t need nutrition information which you can get from a book but rather, they could use guidance on lifestyle and behavior. Your best bet may be to meet with a Registered Dietitian Nutritionist who can work with you to create a personalized plan based on your lifestyle and goals.
Without the level of detail necessary to give personalized advice, my initial nutrition advice would be to follow the 2015 Dietary Guidelines for Americans which are supported in the ChooseMyPlate.gov recommendations and MyPlate checklists. For an estimated 1800 calories that would be daily intake of:
1 ½ cups FRUIT
2 ½ cups VEGETABLES
6 ounces GRAINS
5 ounces PROTEIN
3 cups DAIRY
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
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On Saturday, February 25th, all LA Fitness Group Fitness classes will participate in ACTION FOR ALS! From Bodyworks to Cycling to Kickbox Cardio to Yoga and Zumba® classes, our dynamic and diverse classes will team up with Augie’s Quest in the fight for a cure for ALS! This is a fun day that you will not want to miss!
On Saturday, February 25th, all LA Fitness Group Fitness classes will participate in ACTION FOR ALS! From Bodyworks to Cycling to Kickbox Cardio to Yoga and Zumba® classes, our dynamic and diverse classes will team up with Augie’s Quest in the fight for a cure for ALS! This is a fun day that you will not want to miss!
Donors who give $100 or more will receive a complimentary event shirt, while supplies last!
Donate $20 or more and take action by taking a class near you to help find a cure for ALS!
For over 6 years, LA Fitness has supported Augie’s Quest, a nonprofit dedicated to finding a cure for ALS. ALS (Amyotrophic Lateral Sclerosis), or Lou Gehrig’s disease, is a neurodegenerative disease that can impact anyone.
To learn more about LA Fitness’ efforts to help support Augie’s Quest, please visit www.LAFitnessCares.com.
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Donations collected online only. Zumba® is a registered trademark of Zumba Fitness LLC. ©2017 Fitness International, LLC. All rights reserved.
Workout with a friend & dine with a friend. Good news – if your friend is a healthy eater you may make better food choices, too! Simply put, we use what others eat as a guide for our own eating behavior. People are prone to mimic the behaviors of others that they want to affiliate with, often without conscious awareness. Simply observing others making lower-calorie food choices increases the likelihood that you’ll make similar choices. More than “monkey see, monkey do,” this reflection of action is with intent and direction.
VIP Rewards is here! If you want to share a workout experience with a friend and they are not yet a member, you can have a 14-day VIP Guest Pass sent to them. And if they join LA Fitness within 90 days of using the 14-day Guest Pass, you’ll earn 1,000 points to redeem for rewards.*
Positive messages in your environment work, too. Reading a daily affirmation or reminder about healthy eating can also impact decisions and actions at mealtime. Consider signing up to receive a daily inspirational quote to your phone or email each morning. Subscribe to our blog to be notified of new Living Healthy articles.
So what does that mean if you are a healthy eater, but your meal partner is not? Consider the dining opportunity as your chance to model healthy food choices and intake for him or her. The effect is subtle and can happen over time with repeated occurrences, so no verbal discussion about nutrition or health with your friend is necessary, which may be construed as unwanted “advice” and end up being counter-productive. Just set a good example of eating nutritious foods in appropriate portions, and order first if you are at a restaurant.
If your wider social circle regularly consumes unhealthy foods, don’t conform to the majority! They may unwittingly undermine your intentions to be healthy. Keep in mind that when others ask you to share in their indulgences, they don’t just want you to enjoy that specific food or drink, but may really be looking for your acceptance and approval of their choices by your participation. It generally takes three polite “No, thank you” responses before people quit asking. Your demonstration of self-restraint might be the influence they need to do the same.
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
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Debbie J., MS, RD contributed this article –
We’re on a mission to help Augie Nieto’s nonprofit charity find a cure for ALS (amyotrophic lateral sclerosis), which is a debilitating neurodegenerative disease that can impact anyone. Augie was diagnosed with ALS over 10 years ago and established Augie’s Quest to help find a cure for ALS. For over 5 years, LA Fitness has held an annual fundraiser each February to raise funds for Augie’s Quest. This year’s fundraiser, Action for ALS, will be on Saturday, February 25.
To stay committed to healthy eating & help improve his longevity, Augie focuses on a nutritious diet that includes extra virgin olive oil and good fats. Choosing the best types of fat is indispensable for your heart health and weight management.
You may have heard that a high intake of saturated fat, trans fat and dietary cholesterol raise the risk of cardiovascular disease. But did you know, recent studies show that consuming unsaturated fat as the predominant form of dietary fat, combined with adequate omega-3 fats, actually protects your heart from coronary artery disease1? The impact is even greater in combination with a plant-based diet low in salt and sugar2 and in conjunction with an abundance of fruits, vegetables, and whole grains as the main forms of carbohydrates1.
Substituting saturated and trans fats with unsaturated fats lowers LDL (bad) cholesterol production by the liver, meaning less potential for artery-clogging plaque. Keeping the “pipes clear” with healthy fats and adequate fiber is only one piece of the puzzle. Preventing damage to the epithelial cells lining the vascular wall and avoiding high blood pressure are also critical to avoiding stroke and heart attack. Unsaturated fats do both. In particular, olive oil’s polyphenols have anti-inflammatory and anti-oxidant functions3 to protect epithelial cells.
The Mediterranean diet, of which olive oil is the predominant fat source, is associated with increased longevity3 as well as reduced risk of cardiovascular diseases, improved health, lower mortality, and prevention of cancer and age-related cognitive decline as Parkinson’s and Alzheimer’s. Olive oil has bioactive compounds that alter cells’ gene expression, including those active in pathways of the aging process. In short, cells and tissues live better, longer.
Changing the fat that you eat may also change your body fat. While weight loss is multi-factorial, studies indicate that a high monounsaturated fat diet induces more weight loss compared to one with high saturated fat4. Why so? Olive oil, largely comprised of unsaturated fat, also contains phenolic compounds which have been shown to positively affect insulin sensitivity3 and therefore blood sugar control. These benefits are metabolically beneficial and that translates to better fat burning.
Use healthy unsaturated fats to your advantage, and your body will thank you in the long run!
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
References:
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Today is the 3rd Anniversary of the Living Healthy Podcast, presented by LA Fitness. Hi everyone! I just wanted to give you a quick update on what is going on with the show. We are trying to plan out 3 LIVE podcast episodes covering Exercise, Nutrition, and Sleep...
How can I gain weight? I eat a huge breakfast +2 protein shakes every day and 6 meals daily. I’m 6 ft tall. I started at 142 lbs. I’m up to 154 and haven’t been able to add an ounce beyond that. Help, please.
-Anthony G.
Good job on gaining some weight! Your weight for your height equates to a BMI of 21, which is within normal weight. If you were underweight, I’d recommend the following:
Focus on energy density, not just volume of food. Simply put, you need to make every bite count. So amp up calories in everything you eat and drink – entrees, snacks, beverages, and desserts.
Choosing the richest options could double your calories. For example, ¼ cup of nuts provides 160 calories compared to the 40 calories from microwave popcorn. A shake made with whole milk, protein powder, peanut butter, and frozen banana slices has 600 calories versus less than 300 calories from the same volume made with low-fat milk, protein powder, fruit and ice.
Meat lasagna made with regular ground beef, whole ricotta and whole mozzarella packs almost double the calories of one made with lean beef, low fat ricotta and part-skim mozzarella cheese.
Adding toppings whenever possible could increase calories significantly. A humble 80 calorie blueberry pancake becomes a powerhouse 150 calories with butter and maple syrup. Laying a slice of cheese on a chicken taco adds 100 calories to each. Spreading a half mashed avocado on a turkey sandwich adds 150 calories. A scoop of 150 calorie ice cream reaches 300 calories when you top it with caramel and nuts. You’ll notice that most of the additions are in the form of fat and sugar. This is no accident, as these happen to be the most energy rich.
Make every sip count by enriching your beverages. One way is to opt for the higher-calorie versions of each drink. Whole milk and nectars are richer versions of milk and juice, respectively. Go for chocolate milk for an even bigger energy load. Smoothies and frappuccinos are calorie-laden alternatives to soft drinks. Another way is to add concentrate to the liquid. For example, add 2 spoonful of dry milk or frozen concentrate to each glass of milk and juice, respectively.
If you were strictly speaking of adding lean tissue, see our article How can I gain weight in muscle, not fat?
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!
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