Ask a Dietitian

As seen on BCTV January 11/00

If you are really out of shape, be sure to see your doctor to ensure you won’t be putting unnecessary stress on your heart or your joints.

Realize that in the first 3-6 weeks of a new fitness program, you may actually feel more tired than before. However, it is important to persist. During this time, eating high quality foods including lots of fresh fruits and vegetables is important as well as eating quality protein such as soy, chicken, beans, fish or even eggs to help with energy and promote the healing of sore muscles.

At this time, and on an ongoing basis, drinking extra water is important to replace body fluid lost as sweat. In addition, water promotes temperature control, lubricates joints, maintains blood pressure and circulation during exercise, helps clear waste products due to exercise and can prevent muscle cramps.

As you progress with your program, you may find your appetite increasing. If weight loss is NOT a goal, simply increase the portions of healthy meals in your diet. If weight loss is a goal, incorporate more frequent feedings. It is better to spread your feedings out over the day than to simply make your meals larger. This helps assist metabolism and consequently weight loss.

Finally, pay attention to key nutrients such as iron and calcium which can be lost in sweat. For iron, choose beans, tofu, green vegetables, eggs, whole grains and lean meats. Calcium can be found in milk products, fortified soy foods and green vegetables for example.

Good Luck!

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!

Article written by Patricia Chuey and reprinted with permission