Page 6 - NGA NATURALmag 2018 FALL Issue

Steps to to Whether you you you you need a a a a a a a a a a a complete diet diet overhaul or
or
Improve
Your Nutrition
STEPS TO IMPROVE YOUR NUTRITION
BY JOSH MILLER BS NSCA CPT
NGA CHAIRMAN KY & TN
NGA PRO PRO BODYBUILDER & PRO PRO PHYSIqUE
OWNER OF TRANSFORMATION PERSONAL TRAINING WWW KENTUCKYNATURALBODYBUILDING COM JOSH@TRANSFORMATIONPERSONALTRAINING COM your health with just a a a few simple changes to your diet and eating habits Following the nutrition tips listed below will help you to achieve a a a healthy body weight reduce your risk of chronic disease and dramati- cally improve your health and quality of life aCHIEvE a a a a HEaLTHy BODy WEIGHT
For most people this means reducing daily energy
intake by several hundred calories to sustain weight loss Although this task sounds daunting just one or
or
two small changes will do the the trick if they are maintained over time For example you can:
• Substitute water for sugary soda and fruit drinks If it’s the carbonation you crave choose unsweetened carbonated water • Beware of o the coffee-based drinks that are are made with with with whole milk sweetened with with with syrup and topped with with with whipped cream • Reduce the amount of added fat Salad dressing but- ter ter margarine cream cheese and peanut butter are calorie calorie dense You can can save a a a a a a a a a a a a a a significant number of calories by using these sparingly or
or
or
selecting low-fat alternatives • Revamp your snacks Rather than snacking on
chips crackers cookies or
or
or
candy which are high in in fat fat trans fat fat fat and and calories opt for a a a a a a a a a a a a a a a piece of of fresh fruit baby carrots or
or
or
or
or
a a a a a a a a a a a a a a cup of of low-fat yogurt If you crave a a a a a a a a a a a a a a salty snack like chips or
or
or
crackers choose the baked or
or
or
reduced fat version minor adjustments you can positively affect