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Eating Right Guide


Start eating right!

Making sure that you get adequate amounts of nutritious food every day can feel overwhelming, especially if you are feeding a family or cooking for more than just one. To make sure that you are getting your daily recommended intake of all the important vitamins and minerals, and even the not so important ones, use this guide for a base for all of your meals.

Whole Grains and Starchy Foods (2 to 6 servings per day)

Whole grains and starchy vegetables such as potatoes are a great source of fuel to help maintain energy throughout the day and in particular, for those who perform heavy or intense cardiovascular training. You should aim to include 1/4 of every meal or snack you eat as whole grain or starchy vegetables. Perfect examples of foods that fit into this category include oatmeal, quinoa, sweet potatoes, pasta, cereals, and breads.

Non-Starchy Vegetables (8 to 12 servings per day)

Non-starchy vegetables should make up the majority of your diet due to the complete range of vitamins and minerals that you will eat every day. Examples of non-starchy vegetables include broccoli, onions, spinach, asparagus, and cauliflower which are not only loaded with quality nutrients, but are also chock full of fiber too. Fiber is an essential part of an everyday diet as it helps add bulk to food to make you feel satisfied for longer as well as helps with digestion.

Fruits (2 to 5 servings per day)

Fresh fruit makes an excellent snack that is low in fat and high in fiber. Contrary to what you may think about fruit and its high sugar content, it really doesn’t have as high of an impact on blood sugar levels as previously believed. Fruit is also full of vitamins and minerals that will boost immunity, help with weight loss and provide antioxidants for a healthful and youthful appearance.

Healthy Fats (2 to 4 servings per day)

Fats that come from sources such as olive oil, avocados, seeds and nuts are essential to maintaining a healthy metabolism, preventing heart disease and maintaining healthy skin and hair. Using a fish oil supplement on a daily basis can also help make sure that you are meeting your daily recommended intake every day.

Refined Carbohydrates (1 to 2 servings per day)

Refined carbohydrates should make up only 1 or 2 servings per day of foods due to its lack of nutrients. Refined, or processed carbs, are often avoided when dieting because of their high sugar content and quick impact on blood sugar levels; however, they can be useful as a recovery meal or when your blood sugar drops below normal. As with everything you put into your mouth, attempt to choose a healthier version of cheat foods such as whole wheat pancakes or dark chocolate.



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