Protein:
Protein is one of the best foods to consume for muscle recovery, growth and strength. The average adult should be eating at least 1 gram per lean pound of bodyweight. For example, a lean body weight of 120 lbs eats 120 grams of protein per day, divided evenly as possible each time you eat. Your best bet to really understanding the how and why, I suggest you follow Dr. Gabrielle Lyon, her book FOREVER STRONG is a must!
Calories: 4
Fats:
Fats are nutrients that can be used as energy sources and stores in the body. They are also a source of essential fatty acids, which the body cannot produce on its own. While some fats are essential, consuming too much isn’t good either. To much fat WILL make you fat.
Calories: 9
Carbohydrates:
Carbohydrates are macronutrients that are a key part of the human diet. The three main types of carbohydrates found in foods are: sugars, starches, and fiber. Carbohydrates are the primary energy source for the human body. They also help control blood glucose and insulin metabolism, participate in cholesterol and triglyceride metabolism, and help with fermentation. I like my clients to get theirs primarily thought vegetables, rice, potatoes, beans, lentils.
Calories: 4
Keeping Nutrition SIMPLE is all about focusing on balance and real, whole foods.
- Lean protein:
Include protein sources like chicken, fish, beans, lentils, and tofu in your diet. Protein helps build and repair tissues, and keeps you feeling satisfied. It is essential for muscle health. - Eat a rainbow:
Fill your plate with a variety of colorful fruits and vegetables. Aim for at least 5 servings a day, which can be a mix of fresh, frozen, or canned (choose options low in added sodium). These foods are packed with vitamins, minerals and fiber, essential for good health. - Choose whole grains:
Opt for whole grains like brown rice, quinoa, oats, and whole-wheat bread over refined grains like white bread and pasta. Whole grains provide more fiber, vitamins and minerals, keeping you fuller for longer. - Healthy fats are friends:
Don’t fear healthy fats, like those found in avocados, nuts, seeds, and olive oil. These fats are essential for your heart and brain health, and can also help you feel more satiated. However, limit unhealthy fats like those found in processed foods and fried items. - Limit processed foods:
Processed foods are often high in added sugar, sodium, and unhealthy fats. Opt for fresh, whole foods whenever possible, and read food labels to understand ingredients and portion sizes. - Drink plenty of water:
Water is crucial for overall health and helps regulate body temperature, digestion, and nutrient absorption. Aim for at least eight glasses of water a day. - Make small changes: Don’t try to overhaul your diet overnight. Start by making small, sustainable changes, like adding a side salad to your lunch or swapping sugary drinks for water. And only start ONE new thing a week, make it a habit, then add another one.
- Cook more at home:
Cooking at home allows you to control the ingredients and portion sizes for your meals. This way, you can ensure you’re using healthy ingredients and avoid hidden sugars and unhealthy fats found in processed foods.
Remember, consistency is key. By focusing on these simple principles and making them a part of your daily routine, you can build a healthy and sustainable eating pattern for the long haul.
Challenge:
Try for one week to eat nothing that has a “list of ingredients” as much as possible. Write in your journal how you feel and report back. I’d love to hear your success stories!
Until next time,
Kelley
