Thursday, 30 January 2014

Balanced Nutrition

You now know that simple sugars, processed carbohydrates and high glycemic carbohydrates (like rice cakes, cold cereals, and whole wheat bread) when eaten alone will quickly send blood sugars soaring. Thus releasing insulin that in turn sends the sugars to adipose tissue to be stored as body fat. So lets construct a balanced diet that provides our bodies with the right amount of nutrients so that we don’t have cravings, avoid low energy levels, lose body fat and remain mentally alert. This program is based on a protein/carbohydrate/fat ratio of 30/50/20.

Three Basic Food Components:

Protein -
Get 30% of your calories from Protein
Best Protein Choices:
Chicken (Skinless)                   Lean Red Meat                     Low Fat Dairy Products
Fish                                         Egg Whites                            Turkey


Carbohydrates - Get 50% of your calories here.

Best Food Choices - Based on Glycemic Index
Apple                  Pears                          Raspberries
Peaches               Oranges                      Blueberries
Tomatoes

Best Vegetable ChoicesGreen Beans                        Broccoli                               Scallions
Celery                                 Green Leaf Lettuce

Fats - 20% Of Calories From Fats
Good Fats:Olive Oil                            Almonds                          Avocados
Fish Oil

Bad Fats:
Fatty Red Meats           Egg Yolks                                 Organ Meats                
Processed Foods        

Note:  1 gram of protein = 4 calories, 1 gram of carbohydrates = 4 calories, 1 gram of fat = 9 calories. We will be looking for balanced combination of these three.