What's on your Fork?

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Re-Shape your plate

Let's get a little more in depth about what exactly your plate or bowl should consist of at every meal!

With the many "diets" out there telling us to omit one thing and eat more of another, it can be really confusing to understand what is "right" or "wrong". Well, here is a secret:

Eating is simple, if you understand what Macro Nutrients are and why you need them.

  1. Healthy Fats

  2. Fibrous Carbs

  3. Proteins

 
 
 

Let's talk Fats

Healthy Fats are essentials in our daily diet for a variety of reasons. Fat gives us sustainable energy, are high satiety (help us feel full for longer), supports our brain function, as well as gives our skin a glowing complexion.

As most of us know, the Ketogenic diet has become the "new" rage when it comes to weight/fat loss and for a good reason. Keto has been deemed the "Never Hungry Diet" due to its high “healthy" fat content and low carbohydrate intake. However, Keto is not for everyone and just including a good serving of healthy fats in your daily nutrition intake can give you many nutritional benefits while shrinking your mid-section.

Ideally you should be consuming 2-3 servings per day of healthy fats.

A few essentials are:

  • Avocado

  • Nuts (almonds, cashews, pecans, brazil nuts)

  • Nut Butters

  • Olive, Avocado, MCT Oil / Coconut Oil

  • Flax Seeds

  • Hemp Hearts

  • Sunflower, Pumpkin Seeds

 
 

Fibrous Carbs

AKA: Fruits and Veggies

Anything that falls into this category should make up most of your plate. Imagine a pie plate - 2/3 should be filled with vegetables.

Fibrous Carbs are filled with fibre, which helps you feel full longer, aids in digestion, are filled with vitamins and minerals and help trim away unwanted weight and fat.

The beautiful thing about consuming an abundance of Fibrous Carbs is that you get such an assortment of goodness. You often feel full faster, and you don't have the bloating or unwanted weight gain when you focus on eating most vegetables at each meal.

Ideally you should be consuming at least 2 servings of fresh fruit or vegetables at every meal. Some ideas for staying on track when it comes to including veggies in your diet:

  • Buy an assortment of (preferably organic) veggies weekly. Where to buy? Farmers Market, local grocery store, SPUD delivery service

  • Wash, peel and cut up all veggies ahead of time and store in a large container inside your fridge

  • Pre-pack your own veggie trays in small containers

  • Choose in season veggies

  • Try new salad recipes online or do the “Empty the Crisper" salad, where you add all your veggies and toss

Remember, 2/3 of your plate should be vegetables!

 
 
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Protein

We all know just how important protein is for the growth of lean muscle mass within the body, however protein also has a substantial amount of other benefits.

Protein is one of our body's most important nutrients. It is found throughout our entire body such as our hair, nails, ligaments and muscles. Protein also plays a role in our body’s metabolism.

When our diet is lacking in protein we start to feel and see effects such as a loss of muscle mass, increased fat mass, brittle nails and hair as well as signs of aging. Collagen is our bodies most abundant form of protein.

If weight loss or management is your goal be sure to include protein 3-4 times a day depending on your weight. Protein is also high satiety (keeps us full for longer) and provides our body with over 20 different amino acids, which are the building blocks to our body.

Make sure that you aim to consume around 20-25g of protein per serving (the size of your palm).

 
Mandy Gill