The recommended serving of a complete meal consists of 60% carbohydrates, 20% protein, and 20% fat. Each serving is best consumed every 4 hours. But no more after dinnertime. This calculation is needed for appetite control where the foods you eat help you feel satiated. Gone will be the feeling of being deprived of food. Blood sugar is stabilized, preventing catabolic breakdown. Stress and inflammation is reduced whilst metabolism is upped. Further, major body organs such as the heart, liver, brain and the stomach can maintain their optimum function.
How do you prepare a complete meal? You can estimate by filling half of your plate with fruits, vegetables, whole grains, and well, basically anything that has been planted.
Then you go on by filling a quarter of your plate with protein. Good sources of protein are meat, poultry, dairy products, beans, eggs, lots of fish and other seafoods. By the way, seafoods are a perfect source of protein as most are low in fat.
The other quarter of your plate you may fill with sources of good fat such as avocado, cheese, dark chocolate, olive oil, macadamia oil, and fatty fish.
Plan your meals ahead of time and get creative over your food choices to reduce the tendency of getting tired with what you have to eat every day. To help you plan your daily meal guide, let me share 4 foods that you should be having every day. By following this list, you can help your body achieve its optimum level of functioning.
Orange and yellow fruits and vegetables
The color of produce helps us choose. Fruits and vegetables, particularly the orange and dark-yellow ones, are rich in zeaxanthin, flavonoids, potassium, Vitamin C and beta-carotene. These nutrients are known to boost our immune system and help us keep infections and diseases at bay. Other benefits you get from eating orange and yellow fruits and vegetables are:
- Reduction of the risk of prostate cancer, macular degeneration of the eye, and heart disease
- Reduction of bad cholesterol and blood pressure
- Promotion of healthy joints and collagen formation
- Protection from harmful free radicals
- Regulation of pH balance
- Function with calcium and magnesium to promote healthy bone growth
Fruits and vegetables that are rich in these nutrients are easy to choose as their happy and vibrant color are too loud in the produce section to not to notice. Examples of these are apricots, bananas, carrots, lemons, nectarines, oranges, peaches, peppers, pineapples, squash, and sweet potatoes.
Leafy greens
Green, leafy vegetables are a natural source of fiber. Fiber is the dietary material that is an excellent partner of our digestive system. It has a high Vitamin K content, which helps prevent blood clot formation thereby reducing the risk of cardiovascular disease.
Leafy greens are also saturated in vitamins, minerals as well as antioxidants that help protect us from sickness. They have a low calorie and carbohydrate content and low glycemic index — perfect for people on a diabetic diet.
Examples of green leafy vegetables include arugula, iceberg lettuce, kale, mustard and collard greens, romaine lettuce and spinach.
- Legumes
Legumes consumed daily provide a good, if not an alternative source of protein which is ideal for vegetarians. These are widely available, economical, rich in dietary and soluble fiber. They help in keeping bowels healthy and lower cholesterol levels. Legumes are also high in Vitamin B, iron, calcium, phosphorus, zinc and magnesium. Additionally, it is low in saturated fat.
Examples of legumes are split peas, peas, lentils, lima beans, chickpeas, and soybeans. By the way, split peas and peas are one and the same. The difference between them is how they come out after processing.
- Nuts
Protein, the building block of our body is a vital source of energy and helps in the production of hormones which regulate body functions. Protein is also a major element in the transportation of molecules such as oxygen. Nuts are a source of protein. They are also a good source of good fat.
Macadamia nuts are one of the best. Their fat content is high while carbs and protein content are low. Almonds and pistachios have a high protein content so they should be consumed in moderation. Other examples of nuts are pecans and walnuts.
There you have it, 4 foods that you should have in your plate every day.
Our bodies are like cars. And foods are like fuel to our bodies. We need food of the excellent quality to function in like manner.
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