Nutrition
An essential component of your daily routine

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Nutrition Info

A good personal trainer does not underestimate the importance of a proper diet, and a proper diet is a balanced diet.

We recommend devoting a portion of each meal to the five food groups – Fruits & Vegetables, Starches, Protein, Dairy, and foods high in fat/sugar. Refer to the eatwell plate depicting the proper proportion of each food group. We also highly recommend considering the glycemic index of the foods/drinks you consume. This can help you avoid foods that are high in sugar.

I regularly discuss diet with my clients. If you have any questions, feel free to reach out to me. I also have additional information about the glycemic index below.

LesIsMore Training - EatWell Plate

THE GLYCEMIC INDEX

The glycemic index is a ranking system for various foods used to indicate how it affects our bodies sugar levels. Low glycemic foods have a value between 0 and 55. Foods with a medium or moderate glycemic index value have a value between 56 and 69. High glycemic index foods have a value between 70 and 100.

Foods with a high glycemic index value raise our bodies blood sugar quickly. This huge spike results in a large amount of insulin being released to compensate for these elevated blood sugar levels. Therefore, our blood sugar levels fall drastically after about 1 hour after eating foods with a high glycemic index value.

Foods with a low glycemic index value raise our bodies blood sugar levels slowly and do not result in as large of a spike as high glycemic foods. Because there was not a high spike in blood sugar, blood sugar levels gently fall over time.

Finally, high glycemic index foods result in a lower blood sugar level than before you began eating. This makes you feel “hungry” about 90-120 minutes after eating even though you just ate.

THE GLYCEMIC INDEX LINE GRAPH

LesIsMore - THE GLYCEMIC INDEX LINE GRAPH

THE GLYCEMIC INDEX VALUES FOR COMMON FOODS

Fruits
LesIsMore - The Glycemic Index values for Fruits
Vegetables
LesIsMore - The Glycemic Index values for Vegetables
Dairy
LesIsMore - The Glycemic Index values for Dairy
Snacks
LesIsMore - The Glycemic Index values for Snacks
Cereal
LesIsMore - The Glycemic Index values for Cereal
Grains
LesIsMore - The Glycemic Index values for Grains
Sweeteners
LesIsMore - The Glycemic Index values for Sweeteners
Drinks
LesIsMore - The Glycemic Index values for Drinks
Starches
LesIsMore - The Glycemic Index values for Starches

Always consult your physician before beginning any exercise or diet program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

For more information on how to obtain the best diet and exercise program for you, contact Lester Jiles today!

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