Navigating nutrition can be extremely challenging so let’s first look at some basics to follow, including a list of “let’s avoid or at least minimize”, a basic healthy shopping list, and some healthy snack ideas. Think of as the “good” the “better” and the “ugly”.
Snacking is inevitable. Think of snacks in-between meals as a way to regulate our hunger and keep our metabolism running. It can as simple as a protein bar or shake, a banana, fruits & veggies, nuts, apple & organic peanut butter, Greek yogurt and granola, avocado toast, pita & hummus, and frozen grapes to name a few. Keep you choices low in sugar and sodium. These between meal choices will also combat overeating when its meal time. Ok there’s the “good”.
Now for the “better”. Your main meals will make up most of your calories and nutrients which is why it’s important to make good choices. If you are getting any form of exercise a good macro breakdown might look something like this:
40% carbohydrate/ 30% protein/ 30% healthy fats.
Carbohydrates being your primary fuel for exercise
Protein is critical for muscle repair and growth
Healthy Fats play a role in vitamin absorption, healthy blood sugar and cholesterol levels, skin health, and as an important fuel source usually in longer duration activities.
These macro percentages are a general guideline, and everybody has different goals and different body types which can adjusted to get you where you want to be. Below is a basic healthy shopping list to get you started with your new lifestyle:
Carbs: Potatoes, Brown Rice, Rolled Oats, Granola, Lentils, Couscous, Kidney Beans, Pinto Beans, Black Beans, Quinoa
Proteins: Lean Ground Beef, Salmon, Chicken, Lean Beef, Tuna, Shrimp, Crab, White Fish
Healthy Fats: Organic Peanut Butter, Almond Butter, Eggs, Avocado, Plain/Greek Yogurt, Almonds, Cashews, Flaxseed, Chiaseed
Fruits: Orange, Apple, Peach, Pear, Plum, Grapefruit, Cantaloupe, Guava, Blueberries, Blackberries, Raspberries, Grapes, Cherries, Kiwi, Banana, Strawberries, Watermelon, Mango
Veggies: Broccoli, Brussel Sprouts, Kale, Cauliflower, Peppers, Asparagus, Tomatoes, Onion, Sweet Potatoes, Zucchini, Lettuce, Spinach, Artichoke
Tips: Bake or Grill your food, Prep Healthy Snacks, Try Protein Shakes, Cook with Avocado Oil, Drink more Water (80oz/per day)
Start with foods you like, then you can explore new foods and recipes. Eating healthy takes a little planning and food prepping. Anything worth doing takes a little work. Have fun with it.
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