Food has always been one of the most confusing parts about health and fitness to me. When I was in high school, I deprived myself of the yummy things for the sake of being healthy. In college, I dropped everything for some chicken tenders and pints of ice cream. Over the last year, I've gone back-and-forth between diets and eating what I want. It wasn't until I saw a dietitian that I understood why and what I should be eating--so here's a breakdown! I'm going to give you a list of foods I eat for breakfast, lunch, dinner, and snacks. This is not everything that I eat in a week, only a small sample.
Let's talk about macronutrients for a second: Macronutrients are carbohydrates, fats, and protein. They are the three most essential nutrients in the foods that we eat. (That's right, carbs and fats are essential to your diet.) Carbohydrates include: breads, starchy vegetables, beans, and fruit. They are used by our body for energy. Saturated fats come from: meat, butter, full-fat dairy, oils (coconut, peanut, palm, cottonseed), and sweets (on occasion). They should be limited, as if they are eaten often and in large amounts, it can be bad for your cardiovascular health. Unsaturated fats are found in: nuts, fish, avocados, and vegetable oils (olive, canola, sunflower, etc.). They are extremely good for your diet and they can help your cardiovascular health (unlike saturated fats). Protein comes from meat, fish, eggs, dairy foods, beans, nuts, and tofu. They build and repair muscle tissue, which is important for those who are working out! Each of these are essential to sustaining a healthy diet, and I always make sure to incorporate them. My daily meal plan allows me to consume (but not exceed) these servings: 7 carbohydrates 10 protein 4 fruit 3+ vegetables I can honestly say that I rarely make it to these numbers, but it's helped me become aware of what I'm putting into my body. So, let's get down to it! Breakfast 1c oatmeal (2 servings carbs) 1c berries (1 serving fruit) 2 tbsp peanut butter (2 servings protein) OR 2 eggs (2 servings protein) 1 whole wheat bagel (2-3 servings carbs) 1 tbsp cream cheese (1 serving protein) 1/2 grapefruit (1-2 servings of fruit) Lunch Turkey wrap 3oz of deli turkey (1 serving of protein) 2 slices of cheese (1 serving of protein) 1 tsp sun dried tomatoes 1c spinach (1 serving of vegetables) 1tbsp pesto (carbs) 1 large wheat tortilla (2 servings carbs) Dinner Cauliflower mac n cheese 1.5c riced cauliflower (2 servings vegetables) 1/2c shredded cheese (1 serving protein) 2 hot dogs or 1 chicken breast (2 servings protein) Snacks -1 oz wasabi and soy almonds (1 serving protein) -1 small apple or 2 tangerines (1 serving fruit) -2-4 Girl Scout Cookies (1-2 servings carbs) Serving size breakdown (according to the American Heart Association and my nutritionist): 1 serving is: -1 slice of bread -1/2 cup of cooked pasta -1 small apple -1/2c tropical fruits -1c of melon or berries -1c of yogurt -3oz of meat (size of a deck of cards) -1c of vegetables (excluding corn, peas, and other starchy vegetables) Breakfast is truly my favorite meal of the day, so I have plenty of variations. When it comes down to it, you should strive to be much better than me on the amount of fat I eat and the amount of veggies I take in. I hope this helps a little with the what and why of food. If you have any questions or comments, please leave it down below or message me on Instagram!
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AuthorElena B. Archives
June 2020
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