Macronutrients
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All your vitamins and minerals
Three main macronutrients your body needs:
o Carbs (starches, bread, pasta, potatoes, fruits, beans, juices, sugars, dairy products)
o Fats (nuts, oils, butter, cheese, fatty fish/meats)
o Proteins (meat, fish, eggs, beans, lentils, tofu)
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Play a key role in properly functioning organs and cells
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Make sure your diet is almost 100% of whole foods (one ingredient items)
Calories
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Calories are units of energy that your body needs to function properly
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Everyone is different, find the caloric intake that works best for you.
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Calorie counting
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If you eat more calories than your body burns, you store it as body fat or muscle
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To lose weight decrease the number of calories you take in
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To gain weight/muscle, increase the calories that you take in
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Healthy eating in your daily life
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Eat a wide variety of vegetables, fruits, nuts, eggs, beans, water, tea, spices and herbs
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Theses foods provide the macro and micro nutrients you need
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Avoid these foods
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Processed/fast food
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Sugar based food/beverages
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Trans fats
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Processed carbs (white breads)
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Oils (all vegetables oils are bad)
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Use methods of portion control
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Use a smaller plate
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Wait 20 minutes after eating to asses hunger levels
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Drink water before you go back for seconds
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Meal prep for the week ahead to keep you nutrition on track!
Two easy recipes you can try today!
Breakfast:
1 cup nonfat yogurt
1 teaspoon honey
½ cup of blueberries
Snack:
4 medium tomatoes, cored
3 ounces fresh mozzarella, thinly sliced into 16 pieces
16 fresh basil leaves
¼ teaspoon salt
¼ teaspoon ground pepper
2 tablespoons extra-virgin olive oil
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Place tomatoes cored-side down on a cutting board. Make 8 cuts down each tomato, slicing almost to the bottom (or core) but not all the way through. Carefully transfer the tomatoes to a serving platter. Fill each cut alternately with mozzarella and basil. Sprinkle with salt and pepper. Drizzle with oil and balsamic glaze.