Meal Planning and More Resources
I get so much pleasure in helping others navigate nutrition, and more specifically, what nutrition is best for them.
As I have mentioned before, no one way is right for everybody. We all have different bodies, appetites, tastes, allergies, medical conditions, and schedules. Yet, we all have certain nutritional needs.
I've listed below some options for getting your necessary protein, starch, fruits, and vegetables.
Protein Sources:
This is not an exhaustive list.
High-quality lean meat (beef, pork, chicken, etc.)
Fish like salmon, tuna, sardines - (choose wild-caught when possible)
Nuts/seeds
Milk
Yogurt
Cottage cheese
Cheese
Lentils
Hummus
Beans
High-quality protein powders can also be an option. Let me know if you would like brand recommendations.
Starch/Grains/Starchy Vegetables/Fruit:
Think of these as foods that are typically higher in carbohydrates. This is not an exhaustive list.
Grains/Whole grains - Brown rice - Whole wheat bread/Sourdough bread - Whole wheat pasta - Quinoa - Oats
Starchy vegetables - Potato - Peas - Winter Squash - Beans - Chickpeas
Fruit - Any fruit is good
Non-starchy Vegetables:
This is not an exhaustive list.
Artichoke
Artichoke hearts
Asparagus
Beans (green, wax, Italian)
Bean sprouts
Brussels sprouts
Broccoli
Cabbage (green, bok choy, Chinese)
Cauliflower
Celery
Cucumber
Eggplant
Greens (collard, kale, mustard, turnip)
Jicama
Leeks
Mushrooms
Okra
Onions
Peppers
Radishes
Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
Sprouts
Squash (summer, crookneck, spaghetti, zucchini)
Sugar snap peas
Swiss chard
Tomato
Turnips
Water chestnuts
Fat:
Healthy sources of fat have anti-inflammatory and protective properties in the body.
Prioritize fat from olive oil, avocado oil, lean cuts of high-quality meat, fatty fish (such as salmon, tuna, and sardines)
Minimize fat from vegetable oils such as canola oil, soybean oil, sunflower oil, etc. The reason is that these oils are more unstable and become oxidized/inflammatory very easily. Additionally we want a ratio of Omega 6:Omega 3 fats to be about 1:1 - 4:1. Standard American diets have a ratio closer to 20:1 so limiting these oils can help tip that ration in the right direction.
Sugar:
Sugar can be pro-inflammatory. If not utilized properly sugar can then be stored as fat in the body.
Limit simple, added sugar, when able, and choose whole grains over refined grains. If unable, make sure they are paired with a protein source.
Simple carbohydrates include products with added sugar (some cereals, pastries, donuts, desserts, etc.)
When buying products with a food label you can check the label to see the amount of added sugar, if any.
Blood Sugar:
A key part of health and nutrition is keeping your blood sugar balanced. To do this, eat every 3-4 hours and have a protein source at meals and snacks.
When having foods that are higher in carbohydrates do not eat them alone. Always pair with at least a protein source.
Sleep:
Prioritize 7-9 hours per night for sleep.
Anti-inflammatory Foods:
Ginger
Citrus
Omega-3 fats
Green leafy vegetables
Berries
Walnuts
Cruciferous vegetables
Green tea
See where you can incorporate these types of foods into your diet and let me know if you need help with ideas. Calming inflammation in the body is extremely important for promoting overall health.
Let me know how this works or doesn’t work for you. Post a comment below.
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