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apples
⢠barley
⢠peas
The best sources of insoluble fiber are:
⢠wheat bran
⢠legumes
⢠skin of fruit
⢠seeds and nuts, such as sunflower seeds, soybean nuts, almonds
Most experts recommend that children and adults consume at least 20 grams of dietary fiber (a mix of the two types) per day from food, not supplements. Unfortunately, most Americans donât consume that much. Incorporating more fiber into your diet is not that hard to do. Remember, think natural. The more natural you eat, the more fiber you will get. So just say no to processed foods and say yes to natural foods!
Balance Macronutrients
The three major macronutrients are carbohydrates, proteins, and fat. Many fad diets teach you to take one of these three out to trick your body into losing weight. You have to realize that your body needs them all.
Protein is the building block of muscle. Carbohydrates give us energy and are our greatest source of fuel. Fat helps burn stored body fat, gives us energy, and surrounds and protects our tissue and vital organs. It also regulates our body temperature and hormone production. Fat is beneficial in appropriate quantities (not more than 25 percent from your daily calories); too much or too little can be harmful.
Our nutrition coach, Dr. Rick Katouff, gives us this formula for incorporating the correct balance of macronutrients into our daily diet. This is especially helpful when preparing meals:
⢠40â55 percent carbohydrates
⢠20â30 percent protein
⢠20â30 percent fat
When Amy started balancing her meals this way, she stopped having sugar cravings in the middle of the night. I believe eating with this correct proportion aligned her hormones the right way. When you eat with this macronutrient balance, you will notice several things. You will have more energy, fewer mood swings, and fewer afternoon crashes. Your kids will notice the same thing. So focus on having snacks and meals that are properly balanced with good complex carbohydrates and lean protein with a small amount of healthy fat.
We also recommend eating four or five smaller meals throughout the day instead of three large meals. Eating small, healthy snacks and meals gets your metabolism moving, keeps your energy up, and keeps your hunger at bay. You never want to sit down to a meal when you are famished because you will tend to overeat.
Watch Your Portion Sizes
Letâs face it. Our kids have a whole different worldview than ours. Itâs unfortunate, but todayâs society teaches that bigger is better. We supersize everythingâcars, houses, and meals (especially meals!). In this super-sized life, our food portions have gotten way out of control. People are simply eating too much. When you eat more than youâre supposed to, it takes a long time for your body to digest all that extra food. The key is to eat for one, not for two or three.
A little over 30 years ago, the typical plate size was around 9 inches. Today it has ballooned to around 12 inches. Because our cupboards and restaurant shelves are full of big plates, we tend to eat more. One of my favorite books on this subject is The 9-inch âDietâ: Exposing the Big Conspiracy in America by Alex Bogusky and Chuck Porter. They explain how our portions have drastically increased over the years and what we can do about it. I suggest you read it.
Hereâs a challenge for you. Look in your cabinet and measure the dinner plates youâre currently using. How big are they? Are you surprised?
You may have noticed too that restaurants have bloated portion sizes. Have you seen a pasta dish at your favorite eatery lately? You could feed three of your family members with one dish! If you want to eat the correct portion and save money (what a great combination!), the next time your family is at a restaurant, share your entrée with your spouse or your children. Or as soon as the meal comes, ask for a take-out box
⢠barley
⢠peas
The best sources of insoluble fiber are:
⢠wheat bran
⢠legumes
⢠skin of fruit
⢠seeds and nuts, such as sunflower seeds, soybean nuts, almonds
Most experts recommend that children and adults consume at least 20 grams of dietary fiber (a mix of the two types) per day from food, not supplements. Unfortunately, most Americans donât consume that much. Incorporating more fiber into your diet is not that hard to do. Remember, think natural. The more natural you eat, the more fiber you will get. So just say no to processed foods and say yes to natural foods!
Balance Macronutrients
The three major macronutrients are carbohydrates, proteins, and fat. Many fad diets teach you to take one of these three out to trick your body into losing weight. You have to realize that your body needs them all.
Protein is the building block of muscle. Carbohydrates give us energy and are our greatest source of fuel. Fat helps burn stored body fat, gives us energy, and surrounds and protects our tissue and vital organs. It also regulates our body temperature and hormone production. Fat is beneficial in appropriate quantities (not more than 25 percent from your daily calories); too much or too little can be harmful.
Our nutrition coach, Dr. Rick Katouff, gives us this formula for incorporating the correct balance of macronutrients into our daily diet. This is especially helpful when preparing meals:
⢠40â55 percent carbohydrates
⢠20â30 percent protein
⢠20â30 percent fat
When Amy started balancing her meals this way, she stopped having sugar cravings in the middle of the night. I believe eating with this correct proportion aligned her hormones the right way. When you eat with this macronutrient balance, you will notice several things. You will have more energy, fewer mood swings, and fewer afternoon crashes. Your kids will notice the same thing. So focus on having snacks and meals that are properly balanced with good complex carbohydrates and lean protein with a small amount of healthy fat.
We also recommend eating four or five smaller meals throughout the day instead of three large meals. Eating small, healthy snacks and meals gets your metabolism moving, keeps your energy up, and keeps your hunger at bay. You never want to sit down to a meal when you are famished because you will tend to overeat.
Watch Your Portion Sizes
Letâs face it. Our kids have a whole different worldview than ours. Itâs unfortunate, but todayâs society teaches that bigger is better. We supersize everythingâcars, houses, and meals (especially meals!). In this super-sized life, our food portions have gotten way out of control. People are simply eating too much. When you eat more than youâre supposed to, it takes a long time for your body to digest all that extra food. The key is to eat for one, not for two or three.
A little over 30 years ago, the typical plate size was around 9 inches. Today it has ballooned to around 12 inches. Because our cupboards and restaurant shelves are full of big plates, we tend to eat more. One of my favorite books on this subject is The 9-inch âDietâ: Exposing the Big Conspiracy in America by Alex Bogusky and Chuck Porter. They explain how our portions have drastically increased over the years and what we can do about it. I suggest you read it.
Hereâs a challenge for you. Look in your cabinet and measure the dinner plates youâre currently using. How big are they? Are you surprised?
You may have noticed too that restaurants have bloated portion sizes. Have you seen a pasta dish at your favorite eatery lately? You could feed three of your family members with one dish! If you want to eat the correct portion and save money (what a great combination!), the next time your family is at a restaurant, share your entrée with your spouse or your children. Or as soon as the meal comes, ask for a take-out box
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