During this time we have all likely reverted to or created a few bad habits. Today we are just going to give you a little reminder and maybe help get back to the good stuff, or the healthier stuff depending on how you look at it.
We know its tough and sometimes you just want a list to choose from. Well, we have one of those and we’re going to keep it as simple as possible. It’s here to allow you to take a look at all the macros: carbs, protein, fat, and make the best choices that work for you.
Remember, we use the hand to measure our portions: fist for veggies, palm for protein, cupped palm for carbs, and the thumb for fats. So, without further adieu, check out the macro list below and please let us know if it helps.
All the best to you!
Carbohydrates: So misunderstood 😞
Smart carbs list:
Type 1: high fiber (low glycemic)
Try to eat at least one in every meal
Most vegetables: all colors, and types
Leafy green: kale, spinach, arugula, collards, cabbage, Brussels sprouts, lettuces.
Fruit veggies: bell pepper, cucumber, zucchini, okra, squash
Inflorescent: broccoli, cauliflower, artichoke
Root: beet, carrot, celeriac, radish, turnips
Stalk: asparagus, Swiss chard, celery
Bulb: leek, scallion, onion, shallot
Most fresh fruit: the denser the better
Apple, Asian pear, pear, plum, apricot, all berries, peach, cherries, grapefruit
Most beans and legumes (types that are higher in fiber)
Type 2: sweeter or starchier (medium glycemic)
Eat less, and less often
Sweet potatoes (higher on the list nutritionally than regular potatoes and can be eaten more often)
Most whole grains (emphasis on whole, refined or processed grains are not on this list)
Oats (rolled, steel cut)
Sprouted wheat berries
Protein: You know what it is, but I'll give it to you anyway 💪
Fish: Wild caught
Beef: 100% grass fed, if possible
Poultry: eggs, chicken, turkey- free range, vegetarian fed when possible
Vegan: soy- non-gmo, various legume/bean and grain combinations, various nut/seed and legume or veggie combinations. The lists of combinations are long. Go on line and find what works for you. It is difficult to get enough protein in a vegan diet without a lot of carbohydrates, but it is possible.
Some protein sources are higher in fat. Take this into consideration when composing your meal. Choose less carbohydrates with that meal and less fat outside the protein.
Fat: Where do I get the good stuff? 🤷🏻♀️
Nuts and seeds
Grass fed butter
Yes you can eat the yolk
There’s your list. Combine them as much as possible and choose well, my friends!
Until next time.
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