Nutrition 101 from Nelly
Fats (20-30% diet) 50-65 grams a day
(LOW saturated, mostly mono and poly and omegas)
Nuts (almonds/walnuts/peanuts)
Flaxseeds (ground)
Flaxseeds (ground)
Chia Seeds
Fish Oils
Olive Oils
Fish Oils
Olive Oils
Nut Butters (natural peanut or almond butter)
Coconut Oil (Natural)
Veggies/Fruits (40-50%) As many as you can get in!
COLORS!
Red (Tomatoes/ Red peppers/ Apples/ Berries)
Green (Kale, Spinach/Broccoli/Green Beans)
Orange (carrots, sweet potato/ squash/ pumpkin)
Blue (Blueberry, Blackberry)
Veggies/Fruits (40-50%) As many as you can get in!
COLORS!
Red (Tomatoes/ Red peppers/ Apples/ Berries)
Green (Kale, Spinach/Broccoli/Green Beans)
Orange (carrots, sweet potato/ squash/ pumpkin)
Blue (Blueberry, Blackberry)
White (Cauliflower, Onions)
This list can go on! Just some of my favorites.
Grains (25-35%) 250-300 grams a day (Not Processed!) (No High Fructose Corn Syrup)
Breads/wraps ......Whole Wheat based and Fiber
SMOOTHIES!
Milk/ Almond milk
Ice
Frozen Fruit (optional)
Spinach
1-2 TBSP. ground flaxseed
1-2 scoops protein powder (my favorite is MGN Peanut Butter whey)
Grains (25-35%) 250-300 grams a day (Not Processed!) (No High Fructose Corn Syrup)
Breads/wraps ......Whole Wheat based and Fiber
Oatmeal
Quinoa, Barley, Millet, Spelt
Brown Rice
Cereal (whole grain) (my favorites are whole grain cheeries and any kashi cereal)
Protein ( 50-65 grams a day) (60-80 grams for MEN) MINIMALS
Fish (salmon, tuna, mahi, talapia, shrimp, crab)
Turkey, Chicken (white meat and limit red to 1-2 times a week)
Beans (black, pinto, kidney, chickpeas, edamame, lentils)
Tofu, Soy
Dairy (milk, yogurt, cottage cheese)
Eggs (1-2 yolks a day limit)
Protein ( 50-65 grams a day) (60-80 grams for MEN) MINIMALS
Fish (salmon, tuna, mahi, talapia, shrimp, crab)
Turkey, Chicken (white meat and limit red to 1-2 times a week)
Beans (black, pinto, kidney, chickpeas, edamame, lentils)
Tofu, Soy
Dairy (milk, yogurt, cottage cheese)
Eggs (1-2 yolks a day limit)
Super SPICES/ Seasonings
Cinnamon
Ginger
Turmeric
Cayenne Pepper
Basil
Oregano
Black Pepper
Thyme, Sage, Rosemary
Peppermint
Cilantro, Cloves
Dill, Mustard Seeds
Coconut Milk
SMOOTHIES!
Milk/ Almond milk
Ice
Frozen Fruit (optional)
Spinach
1-2 TBSP. ground flaxseed
1-2 scoops protein powder (my favorite is MGN Peanut Butter whey)
Galations 2:20
Nell
