Nutrition: Diet & Weight Loss
Eating healthfully may be defined in many different ways. The Studio Fitness for Women, powered by Equilibrium, believes that individuals should be eating certain foods in particular amounts in order to help balance and optimize overall health. Since everyone can benefit from meeting with a Nutritionist and/or Registered Dietitian, we make it a point to work with some of the best in the industry. From meal planning, calorie planning, food substitutions, cooking classes, a kitchen makeover or monthly seminars, our Nutritionists are here to lend a hand. Listed below are general guidelines and helpful hints to become successful at achieving your nutritional goals.
General Guidelines
Do not skip meals
- Each meal should contain a protein, a real carbohydrate, a non-starchy vegetable, and a healthy fat
- Carbohydrates and Proteins should be eaten together (meals and snacks
- Drink at least 8 glasses of water a day; more if you are exercising
- Limit consumption of processed food, soda, and sweets
- Taper off tobacco, alcohol, and caffeine (transition to green tea if needed)
Protein
Eat a variety of different proteins to minimize the chances of developing food intolerances.
| beef | nuts | tofu |
| chicken | pork | tuna |
| crab | salmon | turkey |
| eggs | scallops | turkey (dark meat) |
| hamburger | Shrimp | cheese |
| lamb | tempeh | veal |
Real Carbohydrates
Both real and manmade carbohydrates raise insulin levels in the blood. Eat carbohydrates in proportion to your protein and fat intake.
| Starchy Vegetables | Legumes | Grains |
|---|---|---|
| artichoke | black beans | barley |
| carrots/tomatoes (cooked) | chickpeas | brown rice |
| corn | black-eyed peas | bulgur |
| green peas | kidney beans | couscous |
| potato | lentils | oatmeal |
| split peas | popcorn (air popped) | |
| sweet potato or yam | ||
| squash (acorn, winter, butternut) |
Man-made Carbohydrates
Occasionally eat these manmade carbohydrates. Serving size varies.
| 1 med corn tortilla |
| 1 small whole grain pita |
| 1 small whole grain roll |
| whole grain crackers |
| whole grain cereal |
Non-starchy Vegetables
Non-starchy vegetables can be eaten freely - don't count in your carbohydrate allowance!
| asparagus | cucumber | mushrooms (organic) |
| bean sprouts | eggplant | onions |
| broccoli | green beans | peppers - all colors |
| cabbage | greens | snap peas |
| carrots (raw only) | leeks | spinach |
| celery | lettuce | tomatoes (raw only) |
Healthy Fats and Oils
- Use mostly monounsaturated and saturated oils
- Avoid polyunsaturated oils. Do not use polyunsaturated fats for cooking as heat damages these fats
- DO NOT USE margarine, hydrogenated oils, partially hydrogenated oils and processed foods made with hydrogenated oils.
- DO NOT USE low-fat or non-fat products as the fat is usually replaced with sugars
| Monounsaturated Oils | Saturated Oils | *Polyunsaturated Oils |
|---|---|---|
| canola oil | butter | corn oil |
| grape seed oil | cream (real, dairy only) | cottonseed oil |
| olive oil | ghee (clarified butter) | soybean oil |
| peanut oil | sunflower oil | |
| sesame oil | ||
| *limit use, do not heat |
Foods with healthy fats:
| avocado | seeds | olives |
| eggs | nuts | mayonnaise (from pure-pressed canola) |
| salad dressing (no sugar added) | nut butters | |
These contain carbohydrates - include in your carbohydrate allowance. |
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Beverages
- Choose herbal tea or vegetable juice (not carrot or V-8)
- Avoid all products with Nutrasweet and caffeine
- Avoid all fruit juices and milk
Every individual is unique; meaning that everyone needs a different amount of nutrients (proteins, carbohydrates, fat, water, etc.)
The Studio will assist you further to distinguish what is the healthiest way of eating for YOU!
Contact us today!
