Foods have three major components as carbohydrates(essential for energy production by the body), protein(essential for regulation and maintenance of body functions and a major part of lean body mass), fat (vital for cellular structure, immune system function and hormone-production).
Most foods have a combination of these.
When we eat fresh, foods rich in nutrients and balance our meals with nutritious carbohydrates, proteins and fats, we allow our body to reach and maintain our best weight and overall health.
With meal planning you can look to find the healthy balance needed to fuel you body with the types of foods below.
The frequency, amount and time of day you consume these types of foods will play a major role in your energy levels, appearance and overall health.
Below we have identify the groups you should be bring in with your meal plan each day and what they do for the body.
It is the amino acids in protein that are the building block of every single cell.
So, when you think about the fact that the human body is a complex cellular organism made up of trillions of cells that die off and need to be replaced every day, protein in our diets is essential! Did you know that every 28 days or so you have a new digestive tract? That's right! The cells in our digestive system fully replace themselves every 28 days.
Protein is also great because it helps to regulate blood sugar.
The body also uses Amino Acids to build lean muscle mass.
The molecular structure of Protein is quite complex.
Therefore, it takes more energy for the body to metabolize Protein.
Simply put: You burn more calories as your process Protein-rich foods! It is great to alternate your protein source by choosing different types of foods and also finding variety in both plant and animal based proteins.
**All proteins are not created equally.
Nuts, whole grains, and veggies have protein.
However, they do not contain all nine of the essential amino acids your body needs in order to build lean muscle.
***Vegetarians need to be a little more creative to ensure that they are getting in all the essential amino acids the body needs.
One common mistake comes from not consuming incomplete proteins that don't contain all the essential amino acids.
One way to overcome that challenge is to combine incomplete proteins with a food that will compliment it.
An example of this would be have peanut butter with whole wheat bread or beans with brown rice.
Complete proteins (containing all essential amino acids) can be found in vegetarian sources such as hemp seed, tofu, buckwheat and quinoa.
Why Dairy: Dairy is incorporated into a balanced mean plan for many reasons.
Dairy can be a source for calcium, an additional source for protein during the day, great to use as a condiment or to provide essential probiotics (found in yogurt), which are key to digestive health.
A healthy digestive system will lead to weight loss.
**Cheese is a dairy and also can be used as a protein source in a vegetarian diet.
However, it can be very caloric and it is very easy to eat more than a portioned amount.
A great way to incorporate cheese into a meal plan can be grating 1 oz.
of cheese over a starch or vegetable serving.
Fat is a friend to weight loss and overall health: Fats are needed in the body to help both transport and assist with the absorption of fat soluble vitamins.
Fats are essential for our joint health and protecting our internal organs.
**Avocados and nuts are great for calming inflammation in the body.
You need both Saturated and Unsaturated fats.
Transfats should be avoided.
The best ally for losing weight and maintaining a healthy weight are Vegetables.
Find variety in your vegetable choices.
Mix them up and prepare them in a way that you will enjoy them.
Find balance between eating them raw and cooked, as they are a wonderful source of healthy carbohydrates, fiber, as well as small amounts of protein.
Most importantly, vegetables will deliver key macronutrients to your body in which many people experience deficiency.
Fresh vegetables also aid in reducing inflammation in the body.
*Key for vegetarians: Be sure you are putting the "Veg" in your vegetarian lifestyle.
** Individuals with hypothyroidism should avoid eating cruciferous vegetablesin their raw form.
Cruciferous vegetables include: cauliflower, broccoli, brussel sprouts, asparagus, cabbage, kale, cucumbers, bell peppers, garlic, turmeric, mustard greens, collard greens, and turnip greens.
Soy products have also been known to cause issues for individuals with hypothyroidism.
Once Daily Starch: Any whole grain fits into the Once Daily Starch category.
Foods in this category are great energy foods that provide a good balance of nutrients to the body and are essential for energy production.
When trying to lose weight it is essential to look at the serving sizes.
These starches are important to the body.
Without these starches you are prone to creating an imbalance of the blood glucose and insulin levels in the body.
*Think of these as your slow carbs.
If you are hitting weight loss plateaus, consider moving them into your breakfast meal to give the body the full day to burn these carbohydrates.
Starches: All carbohydrates are broken down into sugar.
It is the fiber in these starches that slows down the absorption of sugar.
Your body needs carbohydrates to function properly.
Quality is key.
Fruits: Fruits are great! They can provide some natural sweetness and are rich in fiber.
They also provide the body with great macronutrients and antioxidants.
Fruits are key to repairing cellular damage.
To avoid potential weight gain from fruits it is just important to understand portion sizes.
Herbs: Herbs work the best when they are natural and fresh.
They help to reduce inflammation in the body and can provide wonderful flavor enhancements to food.
It is all about creating and maintaining balance in your food intake.
You don't have to be an extremist or perfectionist.
You just need to drive for balance.
Most foods have a combination of these.
When we eat fresh, foods rich in nutrients and balance our meals with nutritious carbohydrates, proteins and fats, we allow our body to reach and maintain our best weight and overall health.
With meal planning you can look to find the healthy balance needed to fuel you body with the types of foods below.
The frequency, amount and time of day you consume these types of foods will play a major role in your energy levels, appearance and overall health.
Below we have identify the groups you should be bring in with your meal plan each day and what they do for the body.
- Protein Sources- (vegetarian, non vegetarian)
- Dairy Sources
- Vegetables
- Fruits
- Fats
- Once daily Starches
- Starches
It is the amino acids in protein that are the building block of every single cell.
So, when you think about the fact that the human body is a complex cellular organism made up of trillions of cells that die off and need to be replaced every day, protein in our diets is essential! Did you know that every 28 days or so you have a new digestive tract? That's right! The cells in our digestive system fully replace themselves every 28 days.
Protein is also great because it helps to regulate blood sugar.
The body also uses Amino Acids to build lean muscle mass.
The molecular structure of Protein is quite complex.
Therefore, it takes more energy for the body to metabolize Protein.
Simply put: You burn more calories as your process Protein-rich foods! It is great to alternate your protein source by choosing different types of foods and also finding variety in both plant and animal based proteins.
**All proteins are not created equally.
Nuts, whole grains, and veggies have protein.
However, they do not contain all nine of the essential amino acids your body needs in order to build lean muscle.
***Vegetarians need to be a little more creative to ensure that they are getting in all the essential amino acids the body needs.
One common mistake comes from not consuming incomplete proteins that don't contain all the essential amino acids.
One way to overcome that challenge is to combine incomplete proteins with a food that will compliment it.
An example of this would be have peanut butter with whole wheat bread or beans with brown rice.
Complete proteins (containing all essential amino acids) can be found in vegetarian sources such as hemp seed, tofu, buckwheat and quinoa.
Why Dairy: Dairy is incorporated into a balanced mean plan for many reasons.
Dairy can be a source for calcium, an additional source for protein during the day, great to use as a condiment or to provide essential probiotics (found in yogurt), which are key to digestive health.
A healthy digestive system will lead to weight loss.
**Cheese is a dairy and also can be used as a protein source in a vegetarian diet.
However, it can be very caloric and it is very easy to eat more than a portioned amount.
A great way to incorporate cheese into a meal plan can be grating 1 oz.
of cheese over a starch or vegetable serving.
Fat is a friend to weight loss and overall health: Fats are needed in the body to help both transport and assist with the absorption of fat soluble vitamins.
Fats are essential for our joint health and protecting our internal organs.
**Avocados and nuts are great for calming inflammation in the body.
You need both Saturated and Unsaturated fats.
Transfats should be avoided.
The best ally for losing weight and maintaining a healthy weight are Vegetables.
Find variety in your vegetable choices.
Mix them up and prepare them in a way that you will enjoy them.
Find balance between eating them raw and cooked, as they are a wonderful source of healthy carbohydrates, fiber, as well as small amounts of protein.
Most importantly, vegetables will deliver key macronutrients to your body in which many people experience deficiency.
Fresh vegetables also aid in reducing inflammation in the body.
*Key for vegetarians: Be sure you are putting the "Veg" in your vegetarian lifestyle.
** Individuals with hypothyroidism should avoid eating cruciferous vegetablesin their raw form.
Cruciferous vegetables include: cauliflower, broccoli, brussel sprouts, asparagus, cabbage, kale, cucumbers, bell peppers, garlic, turmeric, mustard greens, collard greens, and turnip greens.
Soy products have also been known to cause issues for individuals with hypothyroidism.
Once Daily Starch: Any whole grain fits into the Once Daily Starch category.
Foods in this category are great energy foods that provide a good balance of nutrients to the body and are essential for energy production.
When trying to lose weight it is essential to look at the serving sizes.
These starches are important to the body.
Without these starches you are prone to creating an imbalance of the blood glucose and insulin levels in the body.
*Think of these as your slow carbs.
If you are hitting weight loss plateaus, consider moving them into your breakfast meal to give the body the full day to burn these carbohydrates.
Starches: All carbohydrates are broken down into sugar.
It is the fiber in these starches that slows down the absorption of sugar.
Your body needs carbohydrates to function properly.
Quality is key.
Fruits: Fruits are great! They can provide some natural sweetness and are rich in fiber.
They also provide the body with great macronutrients and antioxidants.
Fruits are key to repairing cellular damage.
To avoid potential weight gain from fruits it is just important to understand portion sizes.
Herbs: Herbs work the best when they are natural and fresh.
They help to reduce inflammation in the body and can provide wonderful flavor enhancements to food.
It is all about creating and maintaining balance in your food intake.
You don't have to be an extremist or perfectionist.
You just need to drive for balance.