Specific foods get demonized ALL the time. “Don’t eat that carrot or strawberry, it’s got too much sugar.” “Better not consume wheat because it contains gluten.” And all hell will break loose if you bite in to that tasty hunk-o-meat. If every camp had their way, our only option would be to eat air. O wait.. that’s polluted too! :-/
And I want to keep it SUPER simple! Would that be OK?
Step number 1 – Ask yourself these two questions:
- What is “x – food you’re about to consume” going to do for me?
- How am I going to feel about 30 minutes after I’ve eaten said food?
These two questions will give you tons of feedback. Here’s why… we’ve gotten away from looking at the total value of the food we’re about to eat. Physical value from the macronutrients (fat, protein, carbohydrate) and micronutrients (vitamins and minerals). As well as, the emotional/mental value.
Step number 2 – and this is the SUPER simple one:
Memorable right? Funny and, yet, holds some truth to it when it comes to rice, flour, pastas, and bread.
To make rice/flour/bread soft, pliable and fast cooking companies take out the good-for-you nutrients. Yes, they may put some of it back and call it “fortified” but the damage is already done.
Know this: “Whole grains are healthier because they contain higher amounts of vitamins, minerals, essential fatty acids, antioxidants, phytochemicals and fiber, which will help you feel full and better maintain your weight.”
Now I know you want me to tell you which ones are best. The truth? There’s no need to stick with just one or be too picky. Play with the different types of grains available. Variety is the spice [and health] of life. Each rice or grain provides different health benefits.
And, if some of you still want more direction. What’s good for the goose is not always good for the gander. Which means I still can’t tell you to eat this one vs. that one. It’s up to you to answer those two questions from step number 1 above, then go from there. (Or reach out for a personal consult). BUT, if you’re looking for specific recommendations to get you going… start here:
Notice I’m not referencing the Glycemic Index and Glycemic Load. It’s good information, though, it doesn’t tell the whole story. It’s always better to consider the actual nutrients found in these tasty little morsels of food.
Pasta gets a bad rap but it’s not the enemy. We all know people across the pond eat it and maintain a healthy lifestyle… so why can’t we? The biggest issue – portion sizes and too many ingredients that aren’t necessary. So, when it comes to making a choice… go for the product that has the least ingredients. O, and for the most part, you should be able to pronounce those few ingredients. I love the pastas who’s only ingredient is durum wheat or quinoa flour.
This works for bread too. Gravitate towards brands/products that have fewer ingredients.
Break your plate down like this:
- the smallest portion on your plate is the carbohydrate (ex. rice, pasta or bread),
- with the largest portion coming from veggies,
- and keep your protein size somewhere in the middle.
What happens when you’re at a restaurant and they bring you a generous serving of carbs? Just ask for an extra plate. Then reduce the amount until it fits the above breakdown.
So that’s it!
- Be aware of how a particular product or food item is treating you.
- Have a colorful variety on your plate.
The way you choose to eat is up to you! It’s about how you want to feel through out the day. Experiment. There are very few hard and fast rules to follow. It’s about YOU – your body and your goals!
Wishing you a #FitBody kind of day my friends!