Morning folks, its that time of the week again, tired Thursday and it can be hard to motivate yourself, did you know the food you eat can impact on you? If you’re low in energy, poor nutrition may be the problem. The good news is a well-balanced diet can dramatically improve energy levels. Changing the fuel you give your body can be especially helpful if your current diet is built around takeout and junk food. Here’s a cheat sheet on what to eat, Carbohydrates are your bodys main source of energy. There are two basic types. Complex carbohydrates — which I like to call good carbohydrates — are good for your body, fill your tummy, and boost your energy. Foods high in complex carbohydrates include beans, whole grains, and veggies. Simple carbohydrates are foods like candy bars, cookies, and soft drinks that contain a lot of empty calories in the form of sugar (along with high-fructose corn syrup). Unlike complex carbohydrates, simple carbs do little to nourish your body, and while they provide a quick surge of energy, an equally quick crash will follow. So don’t get on that roller coaster! What the experts say: From 45 to 65 percent of your daily calories should come from carbohydrates. Emphasize complex carbs, which contain healthy, satisfying fiber, and limit simple carbohydrates. Best sources: fruits, veggies, high-fiber cereals, beans Protein is your body’s main building material; it assists in growth, transports vitamins, supports hormones, and helps us hold on to lean muscle. Protein sources include both plant and animal products. Legumes, poultry, seafood, meat, eggs, and dairy products are good sources of protein. While you don’t want to eat too much protein — especially fatty red meat and whole dairy — it’s important to get enough. If you are a vegetarian, be sure to get enough protein from plant sources — beans, nuts, and soy are all good. Protein should account for 10 to 35 percent of your total daily calories. Choose plant sources of protein, such as beans, lentils, and soy, as well as lean meats, skinless poultry, and fish. Best sources: poultry, fish, shellfish, egg whites, soy, low-fat milk and yogurt, low-fat cheese, lean red meats, lean pork. Fiber (my grandma called it “roughage”) is the part of plant foods that your body can’t digest and absorb. There are two types. Insoluble fiber, in whole grains and veggies, is the type that helps keep you regular. Soluble fiber, found in oatmeal, dried beans, and some fruits like apples and oranges, can help keep your blood sugar and cholesterol levels in check. Women should eat from 21-25 grams of fiber a day; men, 30-38 grams a day. Best sources: fruits, veggies, whole grains (oatmeal, brown rice, barley), dont forget to post your healthy breakfast this morning on Gareth Francis page to be in with a chance of winning todays competition
Posted on: Thu, 03 Apr 2014 06:34:49 +0000
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