Nutrition is the First Step to Living Fit on the Road
A sedentary career constantly behind a wheel with the everyday stresses makes it hard to eat right and maintain a healthy lifestyle. You are not alone. Thousands of people spend over 8 hours a day sitting at desk and struggle with the same thing. Because of this, we are going to spend some time discussing the fundamentals of nutrition and fitness, so you can head down the road to accomplishing a healthier lifestyle.
The good news is that healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.
Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can improve your health by boosting your energy, sharpening your memory and stabilizing your mood.
To maintain a healthy lifestyle, you must participate and maintain these three pillars:
1. Nutrition
2. Cardio/Aerobic Exercise
3. Resistance Training
Removing any of the pillars will cause a collapse in your fitness efforts. Out of the three, nutrition is probably the most essential. No matter what is done pertaining to the second two pillars, without a well-developed nutrition plan nothing will be accomplished.
Nutrition is an understanding of the body’s use of calories and where they come from. Calories are the source of energy that the body utilizes to function.
Calories come from three sources:
• Carbohydrates
• Protein
• Fat
All three are a source of calories although the body utilizes them in different ways. Carbohydrates are the body’s main source of energy, utilized as the body’s fuel to perform basic functions and physical activity. Protein is used by the body to build and maintain muscle and the immune system. Fat is used as stored energy, utilized when the body needs an extra source of calories for physical activity. It is important to note that an excess of carbohydrates or protein will also be stored as fat. All three are equally important and are essential in proper nutrition, even fat.
The breakdown of the caloric value of each source is as follows:
• 1 g. of carbohydrates = 4 calories
• 1 g. of protein = 4 calories
• 1 g. of fat = 9 calories
The ratio of the three sources in regards to total caloric intake varies due to the different manner the body utilizes each form. Since carbohydrates are your primary source of energy the percentage of daily intake is larger. Protein is necessary for muscle and immune system maintenance but the body can only utilize a limited amount, the basic rule is a maximum of 1 g. per lb. of body weight per day. Fats, although just as important, need to be limited because it is automatically saved as stored energy so you don’t want to carry too much.
The basic appropriate ratio of a person’s total daily caloric intake is as follows:
• Carbohydrates = 55 – 70%
• Protein = 20 – 25%
• Fat = 10 – 20%
The basic formula for the utilization of calories is:
• Energy In = Energy Out
In other words if you consume the same amount of energy (calories) as utilized in a day, you will neither gain nor lose weight. If you burn more calories than you consume you will lose weight. The inverse is also true; if you consume more calories than your body burns you will gain weight. The rule of thumb is about 3,500 calories equals 1 lb., so if you consume 3,500 calories more than you burn in a day you would theoretically gain 1 lb.
This does not mean that you should just start cutting calories out of your diet. Everybody requires a different amount of calories to perform basic functions on a daily basis. This is the calories needed to keep all your organs operating and body functioning. This base level of caloric necessity is your Basal amount, and is measured as your BMR (Basal Metabolic Rate). The Harris Benedict formula is a relatively accurate way to calculate your BMR.
Harris Benedict Formula:
Male: 66 + (6.23 × body weight in lbs.) + (12.7 × height in inches) – (6.8 × age in yrs.)
Female: 655 + (4.35 × body weight in lbs.) + (4.7 × height in inches) – (4.7 × age in yrs.)
Again, this is your base level of caloric necessity, adding exercise changes your necessary intake due to the increase in your caloric expenditure. Your lifestyle also changes your necessity level; if you have an active lifestyle you are utilizing more calories. Remember Ein equals Eout; Eout is the sum of your BMR as well as calories utilized based on your activity level. Caloric adjustments should be based on your total calorie expenditure not just your BMR. Please consult a nutritionist before making changes to your current diet.
Now that you are armed with a new understanding of nutrition, you can start paying attention to your current lifestyle. It is a good idea to keep a journal of what your eating daily including times. This way you are aware of what you are taking in, most people are surprised by what their actual intake levels are. This will also be useful when you talk to a nutritionist about recommended adjustments.
Be sure to always consult a doctor before making any changes to your diet and/or starting an exercise program.
With all the effort towards personal fitness don’t forget to maintain your trucks as well. Make sure you are visiting your preferred Kenworth dealer for routine maintenance as well as replacement parts.