When putting together healthy meals to meet your nutrition and body composition goals we focus on a balance of the key macronutrients:
Lean Proteins Essential for repair, rebuilding and adding muscle mass. Examples of higher protein foods are tofu and tempeh, as well as lean organic meats such as chicken and turkey. Protein is the current darling of the fad dieting community, as are the supplements that fund them, so don’t be fooled into thinking you absolutely must use protein powders. Our bodies extract what we need as long as we’re giving them whole foods, so keep the supplements for occasional use.
Complex Carbohydrates Fear not! The right carbs help to fuel your workouts, stimulate glycogen replenishment, and help you achieve satiety. Carbs have wrongfully been relegated to demonic status when they’re our bodies’ first and best choice for energy. Great options include whole grains, starchy vegetables and beans. Not so great options are white breads, crackers and pastas.
Now let’s get the skinny on fat. Although fats are part of a nutritious diet, do watch your portions. Fats are easy to overeat, and we just love to lean hard on this fact, rationalizing that healthy fats are good for us. And they are, but each serving contains twice the amount of calories as a serving of lean protein or complex carbs. You don’t need nearly as much as you’d like to think you do.
Healthy Fats Needed for absorption of some nutrients and for hormone development. Try avocadoes, raw nuts, seeds and natural nut butters. Dairy butter, cheese and other saturated fats derived from animals, most oils (including coconut) and trans fats from processed foods should be diminished significantly or avoided all together to get lean and promote heart health.
Round these 3 macros out with generous helpings of fresh fruits and vegetables, and you’ve got yourself a healthy diet plan for women. Not only will you reap the benefits of abundant vitamins and minerals, but also the antioxidants for disease prevention and fiber for weight loss without hunger. In the U.S. we are overfed yet undernourished; too many calories and not enough nutrients. Flip the switch and you’ll naturally consume fewer calories eating foods your body knows what to do with.