CARBOHYDRATES:

The great debate, should I eat carbohydrates or should I not? Carbohydrates have gained a bad reputation and have been taken out of many people’s diet. However, carbohydrates are very essential to your workouts and weight loss plan. They are the main energy source and help fuel the brain, kidney, heart, and nervous system. Taking carbohydrates out of your diet makes you rely on fat and protein as your energy source. Which seems like a great idea until you realize that carbohydrate’s role is to spare you from using protein as an energy source because protein is vital for other essential functions throughout the body. And prefers not to be used as a energy source. The protein that is used to help as an energy source ends up taking away from your muscles and could potentially cause a decrease in bone density.

HEALTHY CARB OPTIONS

Brown rice, Beets, Quinoa, Bananas, Carrots, Buckwheat, Prunes

PROTEINS:

The best way to incorporate protein into your diet is to consume it through food instead of supplements. Food will give you the highest amount of protein needed for your daily intake. Protein is essential to the body because it helps build and repair tissue. In addition to transports and stores nutrients, maintains proper ph, and help with growth. Protein is also one of those foods that can help you pack on the pounds if you are not careful. Protein is the slowest to break down in the body, so it is best to choose lean poultry when you are considering protein for the day. The average adult should consume 0.8 grams per kilogram of body weight a day.

HEALTHY PROTEIN OPTIONS

Chicken, Eggs, Tofu, Turkey, Greek Yogurt, Quinoa, Fish / Tuna, Milk, Ezekiel Bread, Lamb, Peanut Butter, Lentils, Pork Tenderloin, Oats, Chickpeas, Bison, Almond Butter, Lima Beans

HEALTHY FATS:

Did you know all fats are not created equal? 

Monosaturated and Polyunsaturated are considered good fats and are important to the brain and heart. They are typically found in plant-based food verses trans-fat, saturated fats, and cholesterol, which is found in processed foods or from animal-based fat and butter. Good sources of healthy fats include olive oil, nuts, seeds, fish, and avocados.

HEALTHY FAT OPTIONS

Salmon, Sesame seeds, Olive Oil, Fish, Pumpkin seeds, Sesame Oil, Bake Chicken, Almonds, Canola Oil, Bake Fish, Granola, Soybean Oil

BENEFITS of SNACKING:

A healthy snack between meals can help you curve your hunger throughout the day. But it is important to pick the right snacks, as you could potentially add additional calories to your daily intake. Snacking can also help with portion control with your next meal. It limits the chances of you overeating. There are benefits to snacking throughout the day. It helps keep your metabolism up which supports weight loss. A low metabolism causes your body to hold on to calories and causes weight gain.

HEALTHY SNACK OPTIONS

Kiwi, Popcorn, Greek Yogurt, Bananas, Pita Chips, Hummus, Strawberries, Kale Chips, Cottage , Cheese, Berries, Tostitos Chips, Guacamole, Grapes, Whole Grain Crackers, Oatmeal

FRUITS and VEGETABLES:

Fresh fruits and vegetables provide a variety of flavors and textures to your meal. Both are low in calories and fat, and can be eaten daily. Because fruits and vegetables are low in calories and fat both can be eaten in large quantity without worry of weight gain. Fruits and Vegetables provide a variety of nutrients such as potassium, fiber, and vitamin A and C, which is good for the body and helps keep a balanced diet.

FRUITS and VEGETABLES OPTIONS

Mango, Spinach, Collard Greens, Watermelon, Broccoli, Carrots, Pineapple, Brussel Sprouts, Swiss Chard, Grapefruit, Kale, Asparagus, Cranberry, Red Cabbage, Sweet Potatoes

SODIUM INTAKE:

The daily recommend amount of sodium is 2,300mg a day. However, many people eat well over the daily recommendation which could cause high blood pressure and heart disease. That is why it is important to know how to incorporate salt into your daily intake without it being too excessive. Many people do not realize that many of your favorite foods already contains salt. So, adding additional salt to your food can cause you to go over the daily limit. Here are some tips to help keep your sodium intake at bay.

SODIUM INTAKE OPTIONS

Add herbs and spices to your food instead of salt.

Limit the number of process foods.

Read food labels prior to buying.

Ask for no salt when you eat out at restaurants that way you have control over the amount of salt put on your food.

Buy fresh or frozen vegetables instead of canned.