In the last 3 corners you learned how sugar, salt, high glycemic foods and fats can stunt your New Years Resolution to losing weight. To sum it all up, here is a guide to help you when shopping. Remember this is not only for weight loss but for overall good health!
Reduce These Foods:
- Processed carbohydrates: white flour, white rice, white bread, canned meals
- Red meats
- Saturated fats / trans fats
Fill Shopping Cart With These Foods
These are usually situated around perimeter of store:
- whole grains
- lean protein
- heart healthy fats
LOOK AT ALL MACRONUTRIENTS – CARBOYDRATES, PROTIENS, FATS & FIBER then Sugar and Sodium. DON’T JUST LOOK AT CALORIES AS THIS IS MISLEADING.
Sodium – we usually get ample salt and only time you may need to watch is in summer or extreme workouts. We need 500mg/day to survive and are recommended to keep at 1500mg/day and not exceed 2300mg/day.
Protein – look for poultry, fish and lean cuts of meat, tofu, plain Greek yogurts or cottage cheese. Protein takes more energy to digest so it is a higher calorie burn
Fat – look what type of fat and how many grams are saturated or are trans fats. Trans fats should be 0 on the label. About 10% of your fats in your day can be saturated, but majority should be MUFA (monosaturated fats) and PUFA (polyunsaturated fats). Avocados, olive oil, nuts, seeds, flax…. Fat is slowly digested and gives you satiety – fuller longer
Carbohydrates – Sugar/carbs metabolize quickest. Fiber, fat and protein help control blood sugar spikes. Look for low glycemic, whole grain, or whole food groups. Yams, sweet potato, potato’s, brown rice, oats…. Also eat fruits and veggies in their whole state when possible. For example, potato with its peel as that is where a most of the fiber is stored. When it comes to fruits eat them whole rather than in juice form. When the sugar and carb count are very close together than that is what is referred to as a high glycemic carbohydrate. An example would be apple juice. In this form it is almost purely sugar, but eaten whole you can see the differences below
- Apple small whole with peel = Carbs 21g, Sugar 15g, Fiber 3.6g Cals 78
- Apple juice 1 cup = Carbs 28g, Sugar 24g, Fiber 0.5g, Cals 113
Fiber – Most low glycemic carbohydrates as whole grains, fibrous veggies and some healthy fat foods as nuts and seeds. Always check labels to make sure there is a high fiber count = 6 g of fiber per 100 g or at least 3 g of fiber per 100 calories
- Women should have 25 grams/day and men 35 grams/day.
Fats, proteins, carbohydrates and fiber can all be intertwined. Whatever is the highest ratio would indicate the macronutrient. Nuts, seeds, beans and lentils would be some examples of all 4 macronutrients.
Ex. A handful of almonds or 1 0z = Fat 14g (9g which are MUFA), Protein 6g, Carb 6.1g, Fiber 3.5g. This would be considered a good quality food all around, but mainly a fat.
- Proportions – how to divide food. Split plate in 2, on one side, fill with vegetables, the other side place 1 fist of your Carb choice and 1 Protein choice the size of your palm or hand if a flatter protein like fish.
*If this article or any past articles leaves you with questions, the want to be a better you, the courage to take the first step to a happier you, than please contact me at: