Saturday, February 27, 2010

Nutrition 101 from Nelly

Fats (20-30% diet)
Nuts (almonds/walnuts)
Flaxseeds (ground)

Chia Seeds
Fish Oils
Olive Oils

Nut Butters (natural peanut or almond butter)
Coconut Oil (Natural)

Veggies/Fruits (40-50%)
COLORS!
Red (Tomatoes/ Red peppers/ Apples/ Berries)
Green (Spinach/Broccoli/Green Beans/
Orange (carrots, sweet potato/ squash/ pumpkin)
Blue (Berries)

Grains (25-35%)
Breads/wraps
Whole Wheat based and Fiber

Oatmeal
Cereal (whole grain) (my favorites are whole grain cheeries and any kashi cereal)

Protein ( 50-65 grams a day) (60-80 grams for MEN)
Fish (salmon, tuna, mahi, talapia, shrimp, crab)
Turkey,Chicken (white meat and limit red to 1-2 times a week)
Beans
Tofu
Dairy (milk, yogurt,cottage cheese)
Eggs (1-2 yolks a day limit)


SMOOTHIES!
Milk/ Soymilk
Ice
Frozen Fruit
Spinach
1 TBSP. ground flaxseed
1-2 scoops vanilla protein powder



Galations 2:20


Nelly

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