Health eating includes a variety of foods from all five food groups, to provide the essential vitamins and minerals, healthy essential fat, fibre, proteins and carbohydrates...
Protein is king, but not all proteins are equal.
Best sources includes...
-eggs
-chicken breasts (fillet with no skin)
-lean mince
-lean steak
- fish (salmon, hake, tuna)
-soy products (use as alternative)
-rice and lentils (the combo of grain and lentil provides complete proteins for body to utilise.
Carbohydrates (energy sources) whole grain and low gi works best to keep insulin at bay and blood sugar levels stable.
- Oats
- rice
-quinoa
-whole grain low gi breads and cereals
-sweet potato
-pastas
Fats and oils - essential is what we aim for due to the facy that body cant make these fats so we need to introduce it via our dietary intake.
- olive oil (keep it cold, heat destroys the chain and fats become less desirable
-nuts and seeds, (almonds, unsalted peanuts, brazil nuts, pumpkin seeds)
-avo's
-Flaxeed oil and coconut oil
Fruits - provide plenty of micronutrients but they also carry a high fructose (sugar) so tick to low gi fruits
-apples (strong antioxidants)
-bananas(high in potassium)
-pineapples (digestive enzyme bromelain, helps break down food)
- oranges (vit. C and fibre)
Vegetables - avoid starchy vegetables like potatoes, go for low gi groups...vegetables should form the bulk of your carbohydrate intake.
-spinach
-broccoli
-cauliflower
-cucumbers (raw)
-carrots (raw)
-onions
-fresh garlic
When putting together a nutrition plan use these as your options. If you are not 100% sure go see a health care professional -dietitian or nutritionists.
You are what you eat so make sure you are feeding your body with the right nutrients to yield the best results.
No comments:
Post a Comment