WHAT TO EAT
Each meal or snack is a magical combination of PFF - PROTEIN | FAT | FIBER
PROTEIN
Magical in that the protein maintains all the "THINGS" in your body (see below).
The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. (So, if you are a 150lb. human, this equates to roughly 54 grams of protein each day.
However, research shows this is NOT nearly enough for those of us who have reached maturity, perhaps are entering or have experienced menopause, those of us who are on a weight-loss, or GLP-1 protocol - basically all of us!
Protein is SO important. It is the building block of life.
- Builds and repairs tissues
- Maintains muscle mass
- Supports bone health
- Supports immune function
- Maintains pH and fluid balance
- May help blood pressure
The IDEAL amount of protein we should be consuming rests more in the range of 1.5 grams per kilogram of body weight, or about .68 grams per pound (nearly 102 grams of protein for a 150lb. person). That's a lot!
How do we consume all that nutrition?
Well, some of the best protein sources for you include:
Plant-based proteins also include fiber, which is a plus! Think about it - you get more bang for your buck and "kill two birds with one stone" in the PFF equation!
Protein exists in every edible plant you can imagine. In fact, there are more plant-based protein sources than non-vegan protein sources.
Think about it: There are tens of thousands of edible plants. Each comprises three macronutrients — protein, fiber, and fat. This means there are thousands of different ways to get protein.
FAT
WHAT DOES FAT DO FOR YOU?
Including fat in your diet is essential because it provides energy, helps your body absorb vital *fat-soluble vitamins like A, D, and E, supports cell function, and is necessary for producing important hormones. Healthy fats are a crucial part of a balanced diet.
*This means that the nutrition in foods high in vitamins A, D, and E (leafy greens) cannot be absorbed without adequate amounts of healthy fat.
Just like most things, not all fat is equal. It's important to choose healthy fats like unsaturated fats found in sources like avocados, nuts, and olive oil. Some research even shows that GRASS-FED butter, cream, and ghee can be helpful for your heart.
- Essential fatty acids: Your body cannot produce certain fatty acids, like omega-3 and omega-6, which are crucial for various bodily functions including brain health, inflammation control, and blood clotting, so you need to get them from your diet.
- Vitamin absorption: Fats help your body absorb fat-soluble vitamins like A, D, E, and K.
- Hormone production: Fat is a building block for several important hormones in the body.
- Cell membrane function: Fats are a key component of cell membranes, ensuring their proper structure and function.
- Satiety: Healthy fats can promote feelings of fullness, potentially helping with appetite control.
- Insulation and protection: Body fat acts as insulation to help regulate body temperature.
FIBER
What is FIBER?
Add more fiber to your diet. Maybe you've heard that advice before. But do you know why dietary fiber is so good for your health?
Fiber is found mainly in plant foods such as fruits, vegetables, whole grains, and members of the bean family called legumes. Fiber may be best known for its ability to prevent or relieve constipation. But foods with fiber can have other good effects as well. They can help you stay at a healthy weight and lower the risk of diabetes, heart disease, and some types of cancer.
Dietary fiber is a nutrient known as a carbohydrate. Fiber includes the parts of plant foods that the body can't digest or absorb. This makes it different from nutrients such as fats, proteins, and other carbohydrates including starches and sugars. The body breaks down these nutrients and absorbs them. Instead, fiber passes somewhat intact through the stomach, small intestine, and colon and out of the body. Fiber and carbohydrates also contain the essential nutrient, glucose, which is both the brain's and the muscles' primary source of fuel. DO NOT SKIMP on this essential element of optimal longevity.
There are two main types of fiber:
- Soluble fiber. This type of fiber dissolves in water. It forms a gel-like material in the stomach that slows down digestion. It can help lower cholesterol and blood sugar. Soluble fiber is found in oats, peas, beans, apples, bananas, avocados, citrus fruits, carrots, barley, and psyllium.
- Insoluble fiber. This type of fiber doesn't dissolve in water. It supports the movement of material through the digestive system and adds bulk to stool. So it can be helpful for people who have constipation or don't regularly pass stool. Some good sources of insoluble fiber are whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes.
Most high-fiber plant foods contain both soluble and insoluble fiber. The amount of each type of fiber varies with the type of plant, such as whether it's a fruit, vegetable, or whole grain. But you can get both types of fiber by eating a variety of fiber-rich foods.
How Much
The National Academy of Medicine gives the following daily fiber recommendations for adults:
- 21 grams for women older than age 50.
- 25 grams for women aged 50 or younger.
- 30 grams for men older than age 50.
- 38 grams for men age 50 or younger.
Benefits of Fiber
- Regular bowel movements
- Lower cholesterol
- Blood sugar stabilization
- Blood sugar levels and fiber
- Healthy weight maintenance
- Longevity and heart health
Best Fiber Choices
Nutritious foods that can help you get more daily fiber include:
- Whole grains such as barley, bulgur, brown rice, and whole-wheat bread or pasta
- Fruits
- Vegetables
- Beans, peas and other legumes
- Nuts and seeds
Refined or processed foods usually are lower in fiber. The grain-refining process removes the outer coat, called bran, from the grain. That lowers the amount of fiber and other nutrients in the grain.
High-fiber foods are good for your health. However adding too much fiber too quickly can lead to gas, bloating, and cramping. Add fiber to your diet slowly over a few weeks. This lets natural bacteria in your digestive system adjust to the change.
Drink plenty of water. Fiber works best when it absorbs water. This makes your stool soft, bulky, and easier to pass.
EAT THE RAINBOW 🌈
Each day we aim to eat the rainbow 🌈
"Eat the rainbow" means incorporating a wide variety of fruits and vegetables with different colors other your diet. Each color provides different nutrients and antioxidants, essentially ensuring you get a full spectrum of health benefits from plant-based foods. This ensures you receive a variety of nutrition and optimal access to longevity in your meal plan.
My FAVORITE colorful veggie, full of fiber and lots of nutrition: is the SWEET POTATO (garnet - bright orange - or Japanese - deep purple!)
How many COLORS did you eat today?
Color is fun and healthy!
WHEN TO EAT
HOW MUCH TO EAT
HOW TO SOCIALIZE
HOW TO DRESS
HOW TO EXERCISE
HOW TO FEEL