• Do you strategically plan what you eat, or do you eat what is convenient and cheap?  Do you have any about the nutrient content of your food?  Have you considered how your food intake effects how you feel?   Do you know how your diet will affect you exercise program?


    Does all of this sound like a strange idea to you? 


    What if I told you that planning what you eat leads to you feeling satisfied? 

    If all of this sounds strange to you I am going to ask you to step back a minute and consider a different approach to deciding what you eat by creating Strategic Approach!


    Why a strategic approach to eating? 

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    The answer is simple.  What you eat is an investment in how you look and feel.  Effectively the old saying is very true "You are what you eat".  


    If it is tough for you to connect the dots between what you eat and how you feel I have a simple exercise that will help you.  Find a tall mirror, stand in front of and begin taking off your clothes.  What do you see?  How do you feel?  Is the way you feel reflected in the way you look?  Do you have dark circles and bags under your eyes, is your skin dry  and irritated, are you overweight, are you muscular, are you bloated.  Now start to think back to yesterday what did you eat...how about the day before?  If you were inclined to, you could make note of everything you see in the mirror, and trace it back to what you eat.

    Before I go on I need to make a statement. 


    The activity that I described above may seem like cruel punishment to some.  It is not meant to be.  In order to change the way you look and feel you have to understand the relationship between what you eat and how you feel.


    So let me outline the process for Eating Strategically...and how can it help change the way I look and feel.  It is actually very simple, with only a few steps, minor expense and excellent results.


    The first step in Eating Strategically is to make an appointment with a local nutritionist or dietitiab to determine the following items:

    • Number of calories you should she be eating daily.
    • Your macronutrient profile.
    • Identify foods that you can choose to meet these criteria.

    Meeting with a nutritionist for these purposes will give you a safe road map to eating the fewest calories, while feeling the best.


    Once you are armed with this information you can move to step number 2, which is to plan and prepare.  Before you move onto this step, you will need to grab a calendar for the week, since planning and preparing requires you to take a look at each day of the upcoming week.  You will need to answer the following questions:

    • When will you eat breakfast, lunch, dinner and snacks each day?
    • What would you like to eat each day for your snacks/meals?
    • Which of these snacks/meals can you prepare in advance?
    • How long will it take and when will you prepare these meals in advance?
    • Which days will you take the time to prepare and eat particular meals that you do not pre-make?

    Once you have answered these questions, mark the specific times off on your calendar.  Don't forget to plan time to shop for your food.  Believe it or not, unless you have an underlying medical condition this approach will lead to reaching you weight loss, or other fitness goal.  It is that simple. 


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    In this case, I can serve as the voice of experience, because this is the way I approach eating.  I will be honest with you, in the beginning this was a challenging because it made me change some of my daily activities, which is the toughest part.  Now it's easy.  I have become familiar with the pattern these habits have created.  I know that I need to take in about 3000 calories a day.  I know that my macronutrient profile is approximately 45/35/20.  My diet consists mostly of Fruits, Vegetables, Lean Meats, Organics Fats, Nuts and water.  I know that Saturday and Sunday are the days when I prepare most of my food.  I know each day what and when I will eat.  The best thing of all is that I look great, feel great.  I rarely feel hungry and am rarely ever sick.


    In conclusion I want to encourage you to take action.  Before you do anything else call your family doctor, get a referral for a dietitian they know and trust and make your appointment.



    In my upcoming posts I will give you some secret tips for eliminating cravings as well as defining Macronutrients and why they are important.  Also feel free to visit my free fitness training video blog site at:




    I hope this helps!


    Jason Chiero, CPT

Published On: November 19, 2009