Ideas
Hey Rattletrap
One of the key secrets to dieting is never feeling hungry. As simple as that may sound its the key factor as to why people quit when trying to eat healthy. As many suggested, preparing meals and snacks ahead of time is essential.
It has been said that food must be consumed within an hour of waking up in the morning. On days when youre off duty, this should be much easier to follow. A simple snack such as a fat-free yougurt or a slice of toast (low-cal) would suffice as a morning snack. This gives your your first boost for the day and wakes up your metabolism.
Next as we all know the most important meal. Breakfast. While at the station grab a toast or cup of oatmeal, a fruit and some kind of dairy product (e.g cup of 1% milk or yogurt).
Its recommended that you eat every 2-3 hours, however in our nature of work, easier said than done. However, try not to go more than 4 hours without snacking on something. That way you dont overindulge on your next meal.
Follow breakfast with a snack. Snacks should be approx. 100-150 calories and no more than 3 grams of fat per 100 calories. If your not interested in calorie counting, pick up a high fiber fruit (eg apple) or a handful of baby carrots in a ziplock. That should do the trick. I also suggest easy on the go snack bars. (careful with sugar and fat content) Also, those 100-calorie packs they are coming out with are good for the fuel tank, but do nothing for you nutritional wise. Be cautious on those.
For lunch, and dinner Fit4Duty is right on the mark. You should always have some kind of protein, starch, fruit or (preferably) veggie. As a rule, when preparing any kind of meat the night or morning before, the cut should be about the thickness and size of YOUR plam. For lunch especially though when your on the go, you want to make sure you do have all these food groups, and when a plate, fork and knife is not available on the box, a sandwich will pretty much cover everything. (Bread - Starch, Lettuce/tomato - Veggie, Lunchmeat - Protein).
With all meat as a rule for good nutrition, do your best in getting everything lean cut and limit the amt of pork and beef to no more than 2 times a week.
Follow both lunch and dinner with a light snack and that should pretty much keep you energized throughout the day and you should always feel satisfied because you chose to eat the right foods.
As was already mentioned, as I mentioned earlier, and as I'm going to mention again.....Most important is planning ahead. Either the night before or the morning. That way whether on or off duty, you can just grab and go.
If your trying to lose weight I also recommend 30-35 mins of cardio (reaching target hr rate) 3-4 times per week. And 2 full circuit strenght training sessions per week. If you need in further info lemme know.
Just to summarize:
(Within an hour of waking) Snack
Breakfast (starch, fruit, dairy)
Snack (snack bar)
Lunch (protein, starch, veggie)
Snack (fruit)
Dinner (protein, starch, veggie)
(Right before bed) Lite Snack (dairy)
Ok kids im off my soap box. Have fun be healthy B)
Disclaimer: These are ideas. ONLY IDEAS and knowlege that I have aquired over the years from several health and energy management programs. I will not be held liable if you do not lose weight in the process
