Nutrition Tips – Basic Food Group Guidelines

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Nutrition Tips - Basic Food Group Guidelines

Nutrients are the substances found in food which drive biological activity, and are essential for the human body. They are categorized as proteins, fats, carbohydrates (sugars, dietary fiber), vitamins, and minerals.

Protein

Nutrition Tips - Basic Food Group Guidelines
Proteins

Ham  Turkey  Veal  Eggs  Venison  Buffalo Shrimp  Lean Beef/Steak  Swordfish  Pork  Salmon  Lamb  Tuna  Chicken  Cottage Cheese

These are real meats, not sandwich meats filled with unhealthy additives like nitrates. And forget the glaze for the ham!

 

Carbohydrates/Vegetables/Fruits

NUTRITION TIPS - Basic Food Groups
NUTRITION TIPS - Basic Food Groups

Celery  Broccoli  Parsley  Cabbage  Cucumber  Spinach  Peppers  Asparagus Olives  Peppers: green, yellow, red  Romaine Lettuce  Barley  Onion  Tomatoes  Cucumber  Oatmeal  Yam  Collard Greens  Sweet Potato  Carrots  Apple  Beans,  Orange  all types Brown Rice  Squash  Brussell Sprouts  Corn  Zucchini  Cauliflower  Lentils  Green Beans  Black eye Peas  Garlic  Legumes  Artichokes  Pineapple  Yogurt  Beets  Avocado  Peas

 

Good Fats

 Coconut Oil  Flaxseed Oil  Fatty Fish such as salmon, herring and trout  Fish Oil Capsules  Natural Peanut Butter  Olive Oil  Nuts and Seeds like Almonds Macadamia Oil

This is a partial list. As far as fruits, get fresh fruits, or frozen fruits without added sugar. For canned fruit, it should be in water or its own natural juice.

As far as vegetables go, raw, canned or frozen with no added salt, lightly cooked or raw.

Keep in mind, that these are not complete lists and your selections will vary based on total caloric needs, total protein needs, etc.

Not to mention your taste buds.

If you don't eat meat, that's okay.

You can get adequate protein from vegetable sources, especially a variety of beans and legumes, such as pinto beans, black bean, lima beans, etc

Stay away from all processed foods. I can’t stress this enough.

Processed foods play a huge role in obesity as well as many other health problems such as diabetes.

Consider staying away from all white carbohydrates, as well.

At the very least minimize them by only allowing yourselves these treats once in a while such as on a reward day.

White carbohydrates include bread, rice, potatoes, cereal, pasta, fried food with breading, tortillas and anything else white that falls under this category.

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