Healthy Eating for a Healthy You
Every day patients ask me what is the best way to eat. While I will give specific dietary suggestions that are individualized to each patient, here are some general guidelines
Each meal should center around vegetables with some protein and fat.
The goal is to have more than half of your plate filled with colorful vegetables. The protein should be ¼ of your plate or the size of your palm. The fat should be about the size of your thumb. Vegetables provide you with vitamins and minerals as well as beneficial carbs. This concept will help you to get the nutrients you need without over eating.
Eat whole foods
Eating whole foods is essential for good health and nutrition. Most people tell me they don’t do this because there is not enough time or energy in the day. This has to be prioritized into your daily routine. There are some great strategies for helping you achieve this. Check out this Seattle PCC food class where my colleague, Dr. Courtney teaches you in one class how to meal prep for the entire week. http://www.pccnaturalmarkets.com/pcccooks/instructors/detail.php?id=612
Start the day with protein
Starting the day with protein helps to regulate your blood sugar over the entire day. This will really change the way you feel and help to maintain your energy level all day long. This is important for everyone, including teens. The research on this is very solid and especially important if you are looking to loose weight. Some good protein options in the morning: nuts, eggs, bacon or sausage, and yogurt.
Fat is good for you
Fat is a necessary nutrient in the body. It gives you energy, makes hormones, builds healthy cells, and helps to repair damage in the body. Not all fat is created equally, but you must eat it every day. Ideal fats include olive oil, avocado, coconut oil, butter, nuts, and olives.
Regular water intake
Our body is comprised of more than 60% water. That’s a lot of water. To maintain the best balance of water in your body, you need to drink water. Ideally, one glass of water every hour from the time you wake until dinner. Staying hydrated will give you energy, give your cells the water it needs, and keep you healthy.