Eat Right – Apple Bottom Fitness

Don’t let food be your stumbling block. Learn how to eat right one bite at a time. Schedule your 30 minute nutrition consult to establish your macro needs and discuss how to overcome your unnecessary “wants”.

Select the Apple to schedule.

Nutrition Basics

Tracking your food intake is going to bring results. When we eat without tracking, we have no idea how many calories we are consuming or if we are getting the right balance of nutrients.

“Macros” is short for macronutrients, which are nutrients that the body needs in large amounts and are important for healthy eating and weight loss. The three macronutrients are carbohydrates, fat, and protein. A balanced diet should include a combination of these three nutrients

macros

Let’s keep it simple and cover the basics. Your body needs a combination of lean protein, smart carbohydrates and healthy fats.

Protein

The body contains large amounts of protein. Protein is the main building block in the body and is the primary component of most cells. Muscle, connective tissues, and skin are all built of protein. But if more protein is consumed than is needed, the body breaks the protein down and stores its components as fat.

Protein helps your body build and repair cells and body tissue.
Protein is a significant part of your skin, hair, nails, muscle, bone, and internal organs. Protein is also found in almost all body fluids.
Protein is essential for many body processes, such as blood clotting, fluid balance, immune response, vision, and the production of hormones, antibodies, and enzymes.

Sources

I recommend 2% Cottage cheese and Danon Light and Fit yogurt
Egg whites allow you more protein with fewer calories and fat
I choose lean beef 96/4, lean turkey 99/1, and trimmed chicken breast
Nuts and seeds, 20g of peanut butter goes a long way
Seafood (fish and shellfish)
Whole grains and vegetables (these generally provide less protein than is found in other sources)

Carbohydrates

Our body breaks down carbohydrates into glucose. Glucose, or blood sugar, is the main source of energy for your body’s cells, tissues, and organs. Not all food sources are created equal. When choosing your food sources you want to opt for foods that are not highly processed. Smart carbs are complex carbohydrates that contain fiber and can improve the nutrition of your meals.

Sources

An apple a day!!
I choose Quick Oats daily for breakfast
Jasmine Rice daily for lunch
Sweet Potatoes are a good option with dinner
Vegetables, including starchy veggies like potatoes, corn, peas
Leafy greens – EVERYDAY

Smart Carb Swaps

Enjoy a bowl of plain oatmeal with fresh fruit instead of sugary cereal for breakfast.
Eat whole fruit instead of drinking fruit juice.
Swap cottage cheese for dressing on your lunchtime salad.
Make a baked sweet potato for dinner in place of a bowl of pasta.
Eat air-popped popcorn with herbs and spices instead of a bag of potato chips.
Buy plain yogurt and avoid sweetened varieties. Add fruit if you need some sweetness.

Fats

The body needs some fat in its diet, but not too much. Healthy fats aid in protein synthesis, help the brain function more efficiently, give your body energy and support cell function.

Sources

Avocado
Fish
Nuts/Nut butters
Eggs
Chia seeds