Grains: "Come Back to Earth"
Carbohydrate = FUEL for the Brain and Muscles
Main sources are breads, cereals, grains, beans, fruits and vegetables.
What to look for in a grain: the least processed forms of grain you can find.
Think brown and found close to the ground!
The best choices will have more than three grams of fiber per serving.
Protein: "The Less Legs the Better"
Protein = Building Blocks For Our Bodies
Protein builds muscle and maintains the immune system.
Main sources are lean meats, low-fat dairy, eggs and beans/legumes.
What to look for: lean protein sources. Typically, the less legs on the animal the protein came from, the better it is for you.
Try to include a lean protein source with every meal.
Protein needs increase with activity. Intake ranges from .5 grams (recreational exerciser) to 0.8g (building muscle mass) of protein per pound of body weight. You will never need more than 1 gram per pound for health or muscle mass gains. The palm of your hand equals about 30-40 grams of protein.
Fats: "Eat Healthy Fat"
Healthy Fats = Energy Density
Healthy fats provide energy, help to regulate blood sugar, improve cholesterol and keep you feeling full.
Omega-3 fatty acids improve cognition, decrease inflammation and enhance heart health. They are considered essential because your body cannot make them; you must get them through food. Omega-3s are found in fatty fish like salmon, trout and tuna, as well as flaxseed, walnuts and omega-3 fortified foods.
Try to get one serving of healthy fat per meal (two total servings of fatty fish per week).