If it is one thing that drives me nuts about the fitness industry, it is the concept of RESTRICTING FOODS and DIETS. Too many people these days make eating seem so complicated and such a hassle, when in reality it’s not. IT IS VERY SIMPLE TO EAT HEALTHY. Follow my SIMPLE tips below to eat right, feel great, and never diet or feel hungry again!
Protein should be around 15% of your daily caloric intake. If you are trying to loose weight (which requires adding on that lean body mass) or any other fitness related goal that includes building muscle, this percent should be increased. High Quality protein sources should be included that have a similar amino acid pattern needed by our bodies:
-Animal Origin: eggs, meat, fish, poultry, dairy (Grilled, Baked, Sautéed)
-Choose the leaner options for the above
Primary role of carbohydrates is for energy during exercise, so don’t treat them like your ugly step mother ;). Carbohydrates should be around 45%-65% of your daily caloric intake. The amount of carbs should coincide with how much physical exercise you are doing. Good carb choices include:
-Fruits/Veggies (steamed, baked, sautéed)
-Whole Grain Bread, Whole Grain Pasta, Whole Grain Cereals
Fats are also used as an energy source for the body, and potential energy during exercise. Although looked at negatively, body fat is necessary to protect vital organs and for hormone regulation. The recommendation is 20%-35% of your daily caloric intake. Omega 6 and Omega 3 fatty acids are preferable such as:
-Extra Virgin Olive oil
So, how do we tie that all together to make it simple for you?
Drum roll please……
That’s it! Easy isn’t it? Here are some examples:
Breakfast: Eggs (protein) cooked over olive oil (fat), 2 pieces of toast with jelly, and an apple (carbohydrates)
Lunch: Grilled Chicken (protein) salad (carbohydrate) with cut up avocados (fat)
Dinner: Baked Tilapia (Protein), Sweet Potato (Carbohydrate) topped with a teaspoon of olive oil (fat) and salt/pepper
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