To Eat ? or Not To Eat ?

Looking for the perfect diet to kickstart your journey to better health? If you’ve ever found yourself lost in the endless sea of information on Google, searching for the ultimate solution, then you’re in the right place! Here we’ll help guide you through the maze of diet options and keep things simple and straightforward.  

You’ve probably heard the vegetarian anthem sung from the rooftops, right? It’s like the ultimate hit song in the world of diets! “Go veggie, reduce your risk of everything bad, and lose weight while you’re at it!” Sounds like a chart-topper to me! 

Sure, there’s some truth to it. Vegetarian diets can be super healthy, like a superhero swooping in to save the day from chronic diseases and high cholesterol. But hey, let’s not forget, everybody is different! What works for one person might not be a smash hit for another.

Then there are the meat cheerleaders, right? They’re out there, waving their protein flags high and mighty. “Meat = Big Muscles! It’s got all the good stuff—Great source of protein (a term you’ll hear a lot in the gym), B12, essential fatty acids, iron, zinc and other minerals.

But it does not end there, now we’ve also got the vegan virtuosos! They’re like the moral police of the dining world, saving the planet one plant-based meal at a time. 

Imagine them with their kale capes and quinoa crowns, preaching the gospel of veggies and compassion.

But hey, let’s give credit where it’s due. While the veggie vigilantes are busy spreading their green gospel, we’ll be over here, exploring all the delicious possibilities, whether it’s vegan, vegetarian, or a little bit of everything. 

We’ll give you the lowdown on how to eat right without the mumbo jumbo. We’ll break it down into bite-sized pieces (pun totally intended) so you can decide what’s best for you, whether it’s vegetarian, vegan or meat – they are all beneficial if you know how food works for you, no fuss.

And don’t worry about taking notes, you won’t need that either – feel free to subscribe to our newsletter and we will mail you the blog.

Let’s make nutrition a little less serious and a lot more enjoyable. Sounds good? Awesome, let’s dive in and munch our way to becoming healthier !

MACROS 

Ah, the world of macros—where every gym buff and health nut becomes a master mathematician, calculating protein, carbs, and fat like it’s a workout for the brain!

You see, every bite of food is like a mini energy package, packed with these magical macros: protein for muscle power, carbs for quick fuel, and fat for the long haul.

But wait, there’s more! Flip that coin over.

MICROS 

The unsung heroes of nutrition—micros, also known as micronutrients! They’re like the tiny powerhouses that keep our bodies ticking like well-oiled machines.

Think of them as the vitamins and minerals that make the magic happen, boosting our immune system and keeping everything in balance. Without them, we’d be like a car running on empty—sputtering and stalling when we need to go full speed ahead!

But here’s the kicker: even if we’re chomping down on all the “healthy” stuff, not paying attention to these micro marvels can throw a wrench in the works. It’s like trying to build a house without nails—sure, you’ve got the wood, but it’s not gonna hold together!

It’s all about understanding that the real secret sauce to reaching those physical goals isn’t in some fancy fitness app—it’s in the kitchen!

“Abs are made in the kitchen,” they say, and ain’t that the truth? No amount of crunches or treadmill sprints can outdo the power of a balanced diet. It’s like trying to drive a Ferrari with low-grade fuel—it just won’t get you where you want to go!

Here’s to ditching the quick-fix promises and embracing the slow and steady journey to health and fitness. Because when you’ve got a solid grasp of the basics, there’s no mountain too high or abs too elusive to conquer!

Good sources of Foods

PROTEIN

We need to consume protein to help repair cells and build new ones. Not consuming enough protein can make you lose muscle mass and strength, it can also slow down your metabolism which results in unwanted weight gain. 

The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day.  This requirement can vary depending on our daily activity level. Athletes and people who indulge in intense physical activity can consume up to 3 times more than the minimum requirement! 

However, these people are either pros or are monitored and supervised under professionals. 

If you are new to this subject and don’t have a health coach then we recommend sticking to the basics.

MEAT & POULTRY

Lean protein:        Chicken Breast, Tuna, Turkey, Lean Beef, Buffalo, Lobster, cod, haddock, Egg White

Protein / Fat:     Bacon, Chicken Thigh, Duck, Salmon, Trout, Whole Egg

DAIRY 

Lean protein:                 Greek yogurt (low/no fat), cottage cheese (low/no fat)

Protein / Fat / Carb:       Whole milk, cottage cheese, whole yogurt

Protein / Carb:               Skimmed milk

VEG

Protein / Fat / Carb:          Chia Seeds

Protein / Carb:                  Beans, Lentils, Peas, Quinoa

CARBOHYDRATE

Carbohydrates are vital for energy, but quality matters. It’s better to focus on choosing healthy carb sources rather than cutting them out completely.

Choose whole grains, fruits, veggies, and legumes for nutrients along with carbs, while avoiding sugary snacks and processed foods for better health and sustained energy.

It’s common for people to feel uncertain about carbs, Athletes and bodybuilders often undergo a “bulking” phase, where they aim to build muscle and increase strength. During this time, they typically consume plenty of nutritious carbs to fuel their workouts and support muscle growth effectively.

These sources provide not just carbohydrates but also essential nutrients like fiber, starch, vitamins, and minerals, making them excellent choices for a balanced diet.

Grains: Brown rice, white rice, quinoa, oats, barley, and whole wheat pasta.

Fruits: Berries, apples, bananas, oranges, and kiwi.

Vegetables: Sweet potatoes, carrots, spinach, broccoli, Potatoes and bell peppers.

Legumes: Lentils, chickpeas, black beans, and kidney beans.

FATS

Fats are essential for our bodies to function well, providing energy and vital fatty acids. But not all fats are created equal! Choosing healthier fats from plants more often than less healthy ones from animals can do wonders for our health.

Healthy fats can help lower bad cholesterol, reducing the risk of heart disease and other health issues. Keep an eye out for saturated fats found in animal products like butter and fatty meats, as well as in some vegetable oils like coconut oil. These fats can clog arteries and raise cholesterol levels.

Opt instead for unsaturated fats, which are typically found in liquid vegetable oils like olive and canola oil. These can help lower bad cholesterol and keep our hearts happy.

Making small swaps in our diet, like choosing olive oil over butter, can make a big difference in our health in the long run. So let’s be kind to our hearts and choose our fats wisely!

Here’s a concise guide to some of the best sources of healthy fats:

Avocado: Avocados are not only delicious but also great for heart health.

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, fiber, and other nutrients.

Olive Oil: Extra virgin olive oil is a staple of the Mediterranean diet and is loaded with monounsaturated fats and antioxidants.

Meat / Poultry: Egg Yolk, Salmon, mackerel, trout, and sardines are excellent sources of omega-3 fatty acids, which are essential for brain health and reducing inflammation.

Nut Butters: Peanut butter, almond butter, and other nut butters are nutritious spreads that provide healthy fats and protein.

Seeds: Pumpkin seeds, sunflower seeds, and sesame seeds are rich in healthy fats, protein, and various vitamins and minerals.

While saturated fats should be consumed in moderation, here are some sources of saturated fats:

Coconut Oil, Butter, Cheese, Red Meat (Beef, lamb, and pork) and Processed Meat (bacon, sausage, and deli meats)

Conclusion

At the end of the day it’s all about finding your own dietary groove. Whether you’re rocking the veggie tunes or belting out the meatball ballads, as long as you’re feeling good and jamming to your own beat, that’s what counts!

The best diet is one that embraces a diverse range of nutritious foods, ensuring that your body receives all the essential nutrients it needs to thrive. Instead of focusing on strict rules or restrictions, prioritize variety, balance, and moderation in your eating habits. By including a colorful array of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet, you can enjoy a delicious and satisfying way of eating that nourishes your body from the inside out. Remember, the key to a healthy diet is inclusivity—embracing all the wonderful foods that nature has to offer.

Looking to kickstart your health journey? Our team of Health Coaches are here to lend a helping hand! They’ll offer guidance, encouragement, and plenty of friendly advice to help you reach your goals. 

**Disclaimer: The information provided in this article is intended for informational purposes only and does not constitute medical advice. It should not be used as a substitute for consultation with a qualified healthcare professional. Please consult your primary care physician to discuss any treatments and their potential risks and benefits..**