01/03/2025
How to BOOST your body with NUTRIENTS and not calories!
A nutritious meal typically includes a balance of several key components:
1. PROTEIN
Protein is essential for building and repairing tissues in the body. GOOD SOURCES of protein include:
- Lean meats (chicken, turkey, fish)
- Legumes (lentils, chickpeas, beans)
- Nuts and seeds (almonds, chia seeds, h**p seeds)
- Whole grains (quinoa, brown rice, whole wheat)
- Dairy (milk, yogurt, cheese)
2. COMPLEX CARBOHYDRATES
Complex carbohydrates provide energy and fiber.
GOOD SOURCES include:
- Whole grains (brown rice, quinoa, whole wheat bread)
- Vegetables (broccoli, spinach, bell peppers)
- Fruits (apples, bananas, berries)
3. HEALTHY FATS
Healthy fats support heart health and provide energy.
GOOD SOURCES include:
- Nuts and seeds (almonds, chia seeds, flaxseeds)
- Avocados
- Olive oil
4. FIBER
Fiber supports digestive health and satiety.
GOOD SOURCES include:
- Whole grains (brown rice, quinoa, whole wheat bread)
- Vegetables (broccoli, spinach, bell peppers)
- Fruits (apples, bananas, berries)
- Legumes (lentils, chickpeas, beans)
5. VITAMINS AND MINERALS
Vitamins and minerals support various bodily functions.
GOOD SOURCES include:
- Leafy greens (spinach, kale, collard greens)
- Citrus fruits (oranges, grapefruits, lemons)
- Berries (strawberries, blueberries, raspberries)
- Nuts and seeds (almonds, sunflower seeds, pumpkin seeds)
6. WATER
Adequate hydration is ESSENTIAL for overall health.
Aim for at least 8 cups (2L) of water per day.
Where do you think you can make better choices in your daily eating!
