Each meal you consume daily, be it in solid form (meat, starch, fruit/veg) or liquid (blended), should consist of a complex carb (energy source), protein (feeds the muscle, assist in burning fat & helps u feel full a little longer) & a fruit &/or vegetable (fiber, minerals & vitamins). This constitutes a well balanced meal.
Fibrous carbohydrates are complex carbohydrates that come mostly from green vegetables. These carbohydrates are rich in fiber and help the digestive process run smoothly.
Vegetables such as cucumbers, broccoli, red and green peppers, green beans, cauliflower, mushrooms, carrots and spinach are good examples of fibrous carbohydrates.
Your fruits, are considered a complex carb, but is not an energy source. This also where you get your fiber, vitamins & minerals.
See below for examples of each of the sources: protein, complex carb, fruit & veg.
Protein (fat burning source) feeds & help repair muscle, helps you to feel fuller longer:
skinless chicken breast
skinless turkey breast
cod
flounder
haddock
halibut
orange roughy
salmon
sardines
milk (excluding whole milk)
scallops
shrimp
yogurt (light or fat free)
swordfish
tuna (in water if canned)
no-fat/low fat cottage cheese
egg whites
egg subssubstitutes
soy burger
tofu
protein powder
beans
Complex Carb (energy source):
Breads (pumpernickel, rye, 100% whole wheat)
dry cereal (bran or whole grain)
oatmeal
whole wheat or multi-grain pasta
brown rice
sweet potatoes
banana
dried fruit
white baking potatoes
cornbeans
Fruits(fiber, minerals & vitamins):
apples
apple sauce
apricots
berries
cantaloupe
cherries
grapefruit
grapes
honeydew
melon
kiwi
nectarine
oranges
peaches
pears
pineapple
plum
tangerine
watermelon
Vegetables (fiber, minerals & vitamins):
carrots
green peas
squash
asparagus
broccili
cauliflower
green beans
cabbage
celery
cucumber
lettuce
onions
peppers
spinach
tomatoes
zucchini
*******If vegetables are eaten raw, unlimited servings (except 4 tomatoes) because they are all water based. If cooked, 1/2c portion size.*******
No fruit after 4:00pm
Meals should be eaten every 2 1/2 - 3 hrs. The 1st meal should be eaten within the 1st hour of waking up. Again, each meal must consist of a protein, complex carb & a vegetable/fruit. Only eat the foods you like. There is no need to start eating anything you don't like.
READ YOUR FOOD LABELS - Look for low fat grams & specific protein & carb grams. Ladies, every meal, must contain at least 15 grams of protein or more. Guys, at least 20 grams or more.
Eating healthy, YOU MUST PLAN AHEAD. Once yu get your foods & portion sizes under control, your meals will become simplier. Know prepping & eating on the fly will have you consuming more calories & fat grams than ur body needs.
You are the only 1 in control of what you put in your mouth, not me, not your spouse or your co-worker(s). Your food choices controls what you look like. It doesn't matter how long or how often you workout. Your eating tells the true story. You can have what you consider to be the best workout in the world. If you are making the wrong food choice, that great workout means nothing.
Consistency means every day all day, not 3 hours during any given day, 4 days out of the week or when it is convenient with your work schedule. Its what the body needs, not whats convenient for you.
So to recap, when you are preparing your meals, make a check list. Do I have 1 of the following:
1)protein
2)complex carb
3)fruit &/or
4)vegetable
If you don't, you do not have a complete meal.
***Don't forget about the Fitness Magazine giveaway! LAST DAY IS TODAY!
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