Being aware of the nutrients and the quantity that we should consume is one of the biggest secrets I have found that completely changed my eating habits. Whenever I used to live with my family, I was eating accordingly to their routine. I would never complain, but I was never completely satisfied with my body. By the time that I started to live by myself in a different country, I had to starting cooking - a situation which completely changed my life. Consequently, I became 100% in charge of what I would consume including the quantity and the exactly time that I would have my meals. Doing so, I became aware of the functionality of each nutrient; furthermore, I learned how to implement them in my life in a way to give me better results in terms of high level of energy all day long.
Now I can tell you that I eat a lot more than what I used to eat and I also feel more active during my day - which makes me more productive. Furthermore, I made a research in 2013 to identify the reason of the famous phenomenon known as "freshman 15" in the University of West Florida. In conclusion of my research, the factors influencing the freshman weight gain, specifically at University of West Florida, may be associated to a lack of information of what constitutes a nourishing
Considering that I am not a nutritionist, I will not address the functionality of each nutrient in this article. I will share useful and easy hints to help you incorporate a balanced and healthy
Breakfast
Without a breakfast my day does not start. In the morning, focus your choices not only on carbohydrates but protein as well. Eggs and greek yogurt are excellent options to start your day. Be careful with the brand of the yogurt that you buy. You should not focus on the calories, but on the amount of carbohydrates, sugar, and protein that they have. A good yogurt option should contain around 8g carbs, 8g sugars, and 20g protein. If you do not like they taste of greek yogurt, try to use healthy toppings such as fruits including blueberries and bananas, honey, and raising. Hump seeds, chia seeds, and flaxseeds are also good options to mix in a blender with almond milk and fruits.
Lunch and Dinner
It should be consumed, before the main dish, a diversified and colorful salad accompanied with vinegar or a good quality olive oil. Be careful on the toppings; keep the focus on raw or steamed vegetables such as carrots and cucumber and sunflower seeds as extra source of protein. Salad dressing could be the devil of your meal considering the significant among of sodium and calories that they have. Make your own salad dressing - salad dressing could be the secret to make someone enjoy a good salad. For example, mix a good olive oil, a little bit of soy sauce, and brown mustard (zero sodium) and put on the top of your salad.
Give preferences for lean meats, chicken, fish as source of protein. In respect to carbohydrates, you should focus on the good carbs such as quinoa, sweet potato, brown rice pasta, and brown rice.
Snacks between meals
Try to have one snack between each meal and one late snack. If you are the one that loves sweets, consider dark chocolate as a powerful substitute for your wishes. The following list accounts for good combinations of snacks that you should implement in your
· Fruits and nuts such as apple and almonds, or banana and peanut butter
· Greek yogurt, berries, granola, and honey
· Carrots and hummus
· Rice cakes with scrambled eggs
· Piece of bread with cottage cheese and tomatoes
It is important to remember that the quantity consumed for each person varies accordingly to their objectives and their life style. By following a balanced
