The sad thing about eating healthy in today’s world, is that few people know HOW to eat healthy. Most of us had health class, maybe even a nutrition class in college, but the horrible fact is that no one sat down and taught us what healthy eating is. Our parents can’t take all of the blame, half the time they were just doing their best to put food on the table and keep the bills paid. Let us be your guide, these are the 5 staples for creating healthy meals every time!
Use these pieces to construct a meal the way a trainer would advise you to do.
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Protein
The easiest thing to consider when constructing a meal is the meat source or protein source. Make sure you are choosing a LEAN cut of meat if possible or a protein that has omega fats such as fish. I have my clients eat less red meat and more fish, chicken, turkey, nuts and seeds.
If you are on a plant based diet, using nuts, seeds, and legumes to get your protein, are the healthiest options.
Fitness Tip: Stay away from processed meats. Avoid additives such as nitrates, hormone treated meats, and packaged meats that need additional chemicals to keep them fresh for longer.
Carbs
We know carbs can be the devil but they don’t always have to be the enemy. The SECRET is to choose the RIGHT carbs. You know, the ones that won’t fight you on the scale. Not all starches and carbs are created equal. Pick the ones that process slowly, are from a natural sources and they are loaded with extra sugars.
Good Examples: Brown Rice, Brown rice tortillas, beans, and sweet potatoes. Starchy veggies such as butternut squash, beans, and sweet potatoes.
Avoid all things that are man made and keep your carbs in moderation.
Low Sugar Fruits such as berries, apples, melon, and citrus fruits all make good choices.
*Notice this says the “healthiest” fats. That’s not to say that the right column is horrible, it’s just not optimal.
Good Fats
This one never fails to throw a few people off course. Many people love olive oil, they may even know it to be a “good fat.” However, if you choose to heat olive oil and fry in it, it has the potential to become a BAD fat.
When to skip olive oil: If you’re cooking over high heat, don’t choose olive oil. Olive oil has a lower smoke point—the point at which an oil literally begins to smoke (olive oil’s is between 365° and 420°F)—than some other oils. When you heat olive oil to its smoke point, the beneficial compounds in oil start to degrade, and potentially health-harming compounds form (frying with olive oil).
Using raw olive oil is much more beneficial to the body. You can also choose to add it to recipes and cook with it but heating it in high temperatures changes its properties.
Vegetables
Vegetables are the easiest to choose. Just make sure you keep the starchy vegetables separate. The starchy vegetables are the ones that contain more carbohydrates so they are listed in the section above. Leafy greens and vegetables that contain vibrant colors are the ones that contain a rich source of vitamins, and antioxidants. Make sure you are choosing a variety to help you get all of the things your body needs on a daily basis.
Using these pieces to construct your meals is an easy way to lean up and eat healthy for the long haul. If you need a daily reminder, print this out using the links above and post it on your fridge and at work. Putting it in places where others can see it will help everyone be their healthiest version of themselves.
Living Lean,
Adria
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