Every once in awhile it’s good to review what we are eating and why! Below are some friendly reminders and examples (but not limited to) of good choices for the different nutrients discussed. Food is your fuel…treat your mind and body well!
CARBOHYDRATES
- Carbohydrates are the body’s main fuel source. Provides energy for the brain and muscles.
- Portion Size: The size of your fist (this will increase if you’re training intensely). Look for high fiber grain choices, limited in sugar and in their most natural state.
Whole grains/Pasta/Rice: Vegetables/Beans:
Quinoa Yam/Sweet Potato
Millet Corn
Brown Rice/Pasta Beans
Whole Wheat Pasta Lentils
Whole Wheat Cous Cous
Cereals:
Oatmeal
Cream of Buckwheat
Kashi Go Lean Crunch
Cheerios
Puffed Rice/Puffed Millet
Raisin Bran
Mueslix
Granola
Grape Nuts/Cracklin Oat Bran
Breads/Tortillas: (3g Fiber or more)
Blue Corn Tortillas
Whole Wheat or Corn Tortillas
Whole Wheat/Whole Grain Bread
Whole Grain English Muffin
FRUITS AND VEGGIES: Our natural forms of vitamins and minerals that contribute to the repair of the body. Choose deep colors and as many as possible!
YELLOW: Optimize Brain Function (squash, banana, pineapple, bell peppers)
RED: Supports heart and circulatory system (tomatoes, red salsa, cherries, strawberries, raspberries)
GREEN: Rejuvenates musculature and bone tissues (spinach, leafy greens, collard greens, green apples, asparagus, broccoli)
WHITE: Enhances immune system, lymph system, cellular recovery (garlic, jicama, onion, cauliflower)
ORANGE: Supports skin and mucosal tissues (oranges, carrots, peaches)
PURPLE: Promotes microcirculation (beets, cabbage, purple potatoes, plums, grapes, blueberries)
PROTEIN
- Helps to build and repair muscle, as well as maintain the immune system.
- Aim for a lean protein source at each meal/snack.
- Portion Size: The size of your palm (no fingers included) is an appropriate portion (this may slightly change with activity level. goal: 0.8g-1g/lb body weight/day)
Fish/Poultry/Meat/Eggs: Dairy/Dairy Alternative:
Clams/Lobster/Shrimp Milk, NF or 1%
Cod/Flounder/Haddock Yogurt, 1%
Salmon/Tuna Greek Yogurt
Halibut/Trout Soy Milk/Almond Milk
Chicken/Turkey Cottage Cheese, 1%
Turkey/Deli Meat
Ground Turkey/chicken Other:
Beef (96% Lean) Whey Protein/Veggie Protein
Beef Tenderloin/London Broil Beef/Turkey Jerky
Roast Beef Chicken Sausage
Egg Whites
Eggs
Vegetables/Beans/Legumes:
Black Beans/Kidney Beans/Lentils
Lima Beans/Pinto Beans
Nutbutters (Peanut, Almond, Cashew)
FAT
- Is important in the body as it repairs cells, helps transport and absorb fat soluble vitamins (A,D,E &K) and also helps regulate blood sugar.
- Limit saturated fat, omit trans fat. Most fat should come from mono- or polyunsaturated fat.
- Portion size: add in small amounts at each meal and snack (examples: 11 almonds=1 serving, 1.5 tsp of olive oil=1 serving, 1 Tbsp of peanut butter, ¼ avocado= 1 serving)
HEALTHY FAT CHOICES:
Natural Nutbutter Olive/Canola Oil
Almonds Avocado
Walnuts Guacamole
Pistachios Hummus
Cashews Olives
Peanuts Grapeseed Oil
Pecans Hazelnut Oil
Sunflower Seeds Hazelnuts
Pumpkin Seeds Fatty Fish (salmon or tuna)
Flaxseed/Flaxseed Oil
Nutrition is about moderation and variety! Try new foods and do your best to rotate what you have in your fueling plan!
Be Well ~Meg @REJOOV
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