Carbohydrates: Try to consume most of your carbs from whole grains. This means carbs with high fiber. Fiber slows the digestion and lowers the glycemic index of that food. Stay away from the starchy and sugary carbs such as: white breads, potatoes, white rice, candy, pastries and sweets in general. These carbohydrates are very fast digesting and therefore raise blood sugar and insulin levels, leaving you with quick but not sustained energy; not to mention a quick drop in energy shortly after. Over time these carbohydrates can lead to weight gain and insulin problems like diabetes; so please use sparingly.
· Carbohydrate servings should be no bigger then a Rubik’s Cube for your 3 larger meals.
· Try cutting all carbohydrates from the last meal and snack for better results in weight loss.
· Try using stevia or agave nectar to sweeten things instead of sugar or artificial sweeteners.
Fruits and vegetables: Although fruits and veggies are considered carbohydrates, they are packed with nutrients and should have their own category. For optimal health choose raw and organic.
· Vegetables are a free for all and can be consumed any time since many of them take more calories to burn then they have in them.
· Fruits are very essential for vitamins and minerals as vegetables are also.
· One medium sized fruit, 2 cups raw or 1 cup cooked veggies and ¾ cup berries are all examples of one serving of fruits and vegetables. Consume at least 5-9 servings of fruits and vegetables per day to have a healthier longer life.
Fats: Fats play a big role in health but not a lot is required. There are many types of fats. Essential fatty acids are ones that your body needs for survival; hence the word essential. These fats are found in vegetables, nuts, seeds and things like olive oil. Saturated fats are one that should be limited because they contribute to cardiovascular diseases. Saturated fats are mostly found in animal products and therefore should be eaten less often or sparingly. Trans fats are ones to avoid altogether and are in most processed foods and junk food; the less processed a food the better it is for you. Trans fats are also created from the burning of otherwise beneficial fats.
· Serving sizes of fats should be no larger than a bottle cap per large meal.
· Flax oil and fish oil contain omega 3 fatty acids which help out the body tremendously.
· Coconut oil is best to use in cooking because it can with stand very high temperature before it becomes a trans fat. Coconut oil is also high in MCTs or medium chain triglycerides; these fats your body uses as energy and are not used for storing
· Olive oil is very good for you but should only be added after foods are cooked because they have a low burn rate and can become toxic if heated to high.
Proteins: Meats, poultry, fish and eggs are classic sources of protein and should be consumed sparingly. There are also beans, nuts, seeds and some grains that are a healthier source of protein. For optimal health, choose organic and free range.
· Serving sizes for protein should consist of about the size of a deck of cards at larger meals.
· If meat is not preferred, ½ cup of beans, nuts, seeds and grains can be used. The benefit is they have fiber where as meats do not. Nuts have fat in them so take that into consideration when planning a meal.
· Protein powders can be used if desired for a quicker meal. In this case, one serving is around 20 to 25 grams of protein powder. Choose only proteins without artificial sweeteners, colors or flavors and preferably organic.
All snack meals can be any one of the single foods or foods combined with the exception of fat alone. The snacks should still be measured out to not go over the given calories. The night snack will be better if it is mostly protein.
