HELPFUL HINTS
When we talk about eating 5-6 smaller meals a day, we become frustrated about the time it takes to prepare each meal. Protein Powders can help you from skipping those important meals. Just know there are proteins that have supplements and some that are meal replacements with all the nutrients you would get from a meal. Knowing how to balance your protein supplements can be key to your weight loss.
SODIUM INTAKE
The American Heart Association states that two of the key metrics for the ideal cardiovascular health are a blood pressure of 120/80 mmHg and a sodium intake of 1500mg/day. The evidence linking salt intake with blood pressure and major adverse outcomes of heart disease, stroke and kidney disease can be impressive.
PROTEIN
A high protein diet can stimulate weight loss and muscle growth. Protein foods are filling and prevent spikes in your blood sugar that can cause cravings. Protein is made up of essential amino acids that support muscle growth, helping to prevent the loss of lean muscles while you are on a low-calorie diet.
EXAMPLES OF LEAN PROTEIN;
Beans/Legumes/Lentils/Lean Ground Turkey/Salmon/Fresh Fish/Chicken Breast/Tofu/chickpeas
CARBOHYDRATES
Complex carbohydrates are high in fiber and improve digestion. They provide you with energy, keep you satisfied after meals and stabilize blood sugar levels. Vegetables, fruits, and whole grains are all complex carbohydrates that are important in your nutrition.
EXAMPLES OF COMPLEX CARBS…
Brown Rice/Oatmeal/Yams/Quinoa
HEALTHY FATS
You should have two or three servings of healthy fats each day. Find foods that contain Omega 3 fatty acids.
EXAMPLES OF HEALTHY FATS…
Nuts/Flaxseed/Avocado/Olive Oil