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Powerhouse Eating: Building a strong foundation

You see it all the time now. Nutrition programs telling people to avoid certain food groups to achieve their goals. Not only is this potentially harmful, but it’s impossible for most people to maintain over a significant period of time. Rather than set yourself up for failure, here’s what you need to build a strong nutrition foundation that can help to support your long-term success.

Carbohydrates

Why you need them?

  • The main source of fuel for your brain providing you with energy

  • Complex carbs, which take longer to digest, are the best for you

  • Each gram of carbohydrate includes 4 calories

Where you should get them?

  • Fruits

  • Vegetables

  • Legumes

  • Nuts

  • Starchy Vegetables

  • Root Vegetables

  • Whole-grain breads and cereals

  • Milk and milk products

Take Away: Carbs are GOOD; complex carbs from vegetables, legumes and nuts are best

Protein

Why you need them?

  • Repairs damaged muscle tissue​ (such as what occurs after working out)

  • Helps control your hunger by stabilizes blood sugar​

  • Helps with muscle, hair, nails, enzymes, hormone production

  • Provides energy​

Where you should get them?

  • Lean meat and poultry

  • Eggs (egg whites are the main source of protein in an egg)

  • Seafood

  • Legumes (beans, peas, lentils)

  • Nuts and seeds

Take Away: Protein is important in repairing damage muscle tissue

Fat

Why you need them?

  • Required for the absorption of key nutrients such as vitamins A, D, E,K and antioxidants

  • Helps you to feel fuller longer

  • Unsaturated fats (liquid at room temp) are better for you than saturated fats (solid at room temp)

Where you should get them?

  • Avocado​s and avocado oil

  • Grapeseed oil

  • Olive oil​

  • Fatty fish (e.g. salmon)​

  • Flax seeds​

  • Natural nut butters​

  • Nuts, seeds​

  • Olives, olive oil​

Take Away: Fats are needed, but don’t overdo it; Stick to oils (unsaturated fats) when cooking 

Fiber

Why you need them?

    • Vital for digestion, promotes regular bowel movement, helps you stay fuller longer

    • Soluble fiber is important in weight management, reducing cholesterol and managing blood sugar levels

    • Insoluble fiber reduces constipation by speeding up digestion and are found in wheat bran,  vegetables and whole grains.

    Where you should get them?

    • Soluble

        • Oat bran

        • Barley

        • Nuts

        • Seeds

        • Legumes​

        • Fruits

    • Insoluble

        • Wheat bran

        • Vegetables

        • Whole grains

    Take Away: Fiber is vital to digestive health, improves cholesterol levels and heart health