Nutrition Simplified!

Nutrition in its simplicity:

 

Fats, proteins, carbs. Understanding what these actually do for our bodies and why we need them is important to understand. The main key is to make smart decisions when it comes to exactly what kind of fat, protein and carbohydrates you eat.

 

-      Don’t eat saturated fats

-      Choose lighter oils when cooking

 

Fats provide the body energy and they are also required for the transportation of fat soluble vitamins which include vitamin A, D, E, and K.

 

Stay clear from your saturated fats, cholesterol and trans fats because these are associated with heart disease and chronic health problems. Trans fats are any fat that is solid at room temperature. Limit the intake of this fat by limiting the intake of animal fat in your diet.

Example:

bacon

sausage

butter

 

When it comes to fats, you want to stick with poly and monounsaturated fats. These are found in your canola and olive oils which are liquid at room temp. Fish contains good fat and happen to be good source of omega-3 fatty acids which helps promote good health.

 

 

Up next is proteins which is another source of fuel for your body and is responsible for tissue repair, immune response, essential for body growth and responsible for blood cell formation. Protein can be found in poultry, fish, cheese, milk, meat, etc. Pay attention to the whole package.

Example:

Steak will provide approximately 40 grams of protein and 38 grams of fat

 

Fish provides approximately 34 grams of protein and 18 grams of fat

 

 

Make choices based on not just how much protein there is but the overall health benefit.

 

 

Now let’s talk about them carbohydrates. These are your primary sources of fuel and what you burn through first. GOOD sources of carbs are found in fruits, veggies, grains, legumes, peas and your dairy products. Avoid highly refined varieties. Many consume way too much sugar and salt to supplement their carbs like rice or bread… let’s limit the intake of both of these as much as possible. Choose carbs with low glycemic index, this will help provide you with a slow, steady source of glucose to last through longer periods without the bloated feeling.

Example:

Fruits

Nuts

Veggies

Grains

 

Stay away from unhealthy carbs! 

 

Teea Nelson, CF-L1

Derek Nelson