"People think there are set rules that everybody has to follow, but there isn't a cookie cutter approach to nutrition," says Casey Hamilton, a registered dietitian in Kelowna, BC. What works for you may not apply to your mother, co-worker or friend. "You have to consider your personal situation and if it's something that even applies to you," she says.
So, with that in mind, you'll be happy to hear that you can probably chuck three of those impossible-to-follow and totally no-fun nutrition rules right now!
The rule: No eating after 7 p.m.
Why it doesn't work for everybody: This rule is assuming that we all go to bed early. "The general rule is not to eat two to three hours before going to sleep," says Hamilton. That's because when you sleep your bodily functions, including digestion, slow. Eating a large meal heavy in protein or fat right before bed is difficult for your body to process.
A night owl, or a shift worker, might need one last healthy snack at 9pm or even in the middle of the night, to get all the nutrition they need - it's all relative to each person's schedule and lifestyle. If you do need to nosh at night, just stick to simple foods in small portions that are easy to digest, like a few crackers with skim cheese and half of an apple, to satisfy your hunger.
The rule: Juice is a no-no because it's full of sugar.
Why it doesn't work for everybody: Women with hectic schedules can find it difficult to cram in their required fruits and veggies. If it's lunch hour and there's no fruit handy, a half-cup of juice is equivalent to a serving of fruit, so it's a decent alternative. But, keep in mind that all juices - ones made with 100 percent fruit juices and cocktails with added ingredients - are all very high in sugar, be it natural or added. Hamilton suggests cutting your juice with water (one part juice to three parts water) if you're craving a glass, and drinking it with a snack or meal so your body won't feel such a big hit of sugar. Vegetable juices, like tomato and carrot, are an excellent way to get your greens on the go, too.
The rule: If you must have a treat, go with low-fat desserts.
Why it doesn't work for everybody: Many people find that low-fat desserts are also low on taste, leaving them wanting - and ultimately eating - more. As long as you think of dessert as an occasional treat there's no reason to deprive yourself, says Hamilton. Just keep portion sizes in mind before you dive in. If you're dining out, she suggests splitting your entrée and dessert with your dinner companion since the servings tend to be generous. That way you're getting half the calories and fat and all the satisfaction.
© 2009 Rogers Publishing Limited All rights reserved.
