There’s more than 1 way to eat healthy, and no diet is perfect. However the key to longevity and a healthy body all share the same foundation. Here’s the agenda that Sarah Martinez, DPT and our nutrition expert follows, and that she tries to steer her clients toward for long-lasting success:
–Prioritize Protein (in this article!)
–Eat WHOLE ingredients
–Minimize processed food with long list ingredients
–Be Mindful of Portions
Check out the next important fundamental of our top ten fundamentals of nutrition;
#6 on the list:
Focus on the Foundations
From each of the pillars below, find 5-6 foods you like that ideally don’t demand a lot of preparation time in order to consume, thereby making them convenient, nutritious, and lower calorie.
PROTEIN
Lean turkey or ground beef
Fish (opt for low mercury and low in heavy metals, such as salmon)
Organic cottage cheese or greek yogurt
Chicken breast
Lean red meat
Eggs and egg whites
Protein powder
Tofu
VEGGIES
Veggies offer a lot of food volume without a lot of calories. Seasonal veggies are also great as they are often less expensive and taste the best.
Frozen unprocessed veggies are just as nutritious and budget friendly.
FRUITS
Aim to eat fruits that come in a variety of colors. Seasonal fruits are also great as they are often less expensive and taste the best.
Frozen berries are also highly nutritious and budget friendly.
CARBOHYDRATES
The past couple of decades have left many people fearful of carbohydrates. Carbohydrates have properties that make them very useful for not only building muscle but also avoiding the breakdown of muscle. Carbohydrates help support training effort and intensity that can lead to a better muscle-building stimulus.
Carbohydrates don’t make you fat, despite the narrative that has surrounded them for years. Study after study shows conclusively that excess calories from any source are what leads to weight gain.
Carbohydrates can be a great source of fiber, which is an important nutrient that curbs hunger and can help support better weight management.
This category includes rice, bread, pasta, potatoes, and more. Select ones that you enjoy and also feel like you can successfully control how much you eat. Stay away from carbs that you have a hard time controlling portions with. There will be a place for these, just not on your everyday common food list.
FATS
Fats are essential for healthy skin, hormones, and an excellent source of omega 3 fatty acids and essential for absorption of antioxidants, micronutrients, and vitamins. Fat is calorically dense and generally will serve as a small portion of your meals.
Examples include Avocado, Butter, Olive Oil, fatty fish, lean beef, and nuts and seeds.
Don't miss out on our last set of our top ten fundamental of nutrition by Sarah Martinez, PT, DPT coming soon!