There are so many complicated diets and crazy "easy" recipes made with the new super food of the week. I know those had the opposite effect on me. I got overwhelmed and then had a bowl of cereal for dinner. Nutrition can be really simple! Start by putting your foods into 4 different categories: Carbs, Protein, Fat, other Vegetables.
Carbs: Grains, Fruits, Starchy Vegetables
Protein: Meat, Dairy, Eggs, Fish
Fats: Oils, Nuts, Cheese
Carbs should make up 45%-65% of the calories in your diet, Protein 10%-35% and Fats 20%-30%. It's important to note that fats pack a bigger punch with 9 calories per gram instead of the 4 calories per gram of carbohydrates and protein. Even though fats make should make up a decent part of your diet, their portion sizes should be a lot smaller
So, ok how is this easy? First start with some staples. I try to keep the list below on hand regularly. I actually made a printable grocery list with all of the necessities so I make sure I always remember to get them. You will see that we love dairy in my house!
Carbs: Brown rice, quinoa, oatmeal (steel cut is best, but to keep I easy I do organic instant oats most of the time), Lots of Fruit
Protein: Non-fat Greek yogurt, chicken breast, sirloin steak (lean, only once per week), salmon, tuna (canned in water), nitrate free turkey bacon
Fats: Raw almonds, olive oil, cheese
Veggies (choose your favorites, but try to add variety): Asparagus, broccoli, bell peppers (a few colors), cucumber, baby spinach or kale, celery. I cut up some of the raw veggies (peppers, cucumber, and celery) to keep readily available in the refrigerator, then I just throw a handful on the side of my plate for lunch.
Then, for every meal, pick something from each category (use the appropriate portion size) AND then pile on the veggies. Stay tuned next week for some examples of how I put my meals together.
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