~Elegant Eats~
~Elegant Eats~
Private Chef Services
Private Chef Services
6 Beginner Nutrition Tips
Nutrition can be confusing! Add this to your diet! Eat that! Don’t eat that! Wait, maybe eat just a little bit of that! The truth of the matter is, everybody is different and the diet should reflect that. Here are a few tips to help you navigate your health journey.
1.) Calories Matter-Although there may be other factors that contribute to why and where an individual stores fat (genetics, hormones, metabolism issues, etc.), “calories in, calories out” typically plays a big role in weight loss or weight gain. Remember a 3500 calorie deficit = 1 pound fat lost.
2.) Eat the Rainbow- Many Americans do not include enough fruits and vegetables in their diet. Fruits and vegetables provide the body with a variety of essential micronutrients that are needed to function. From metabolism to nutrient delivery to proper muscle function, the body requires these important nutrients.
3.) Water, Water, Water-Drink more water! The human body is made up of over 50% water. And, that water is heavily involved in many body functions. It plays an important role in temperature regulation, digestion, the production of energy, joint lubrication, and many other functions.
4.) Choose Healthier Versions-Simple nutrition swaps can make drastic changes in health and activity levels. Some diet changes can reduce caloric intake while others provide a more nutritious option.
5.) Listen to Your Body- People don’t always eat because of hunger. Stress, boredom, social gatherings, and lack of sleep can all contribute to poor eating habits. When trying to make changes to eating habits, it is important to pay attention to why and when food is consumed.
5 Tips to Eating A Balanced Diet
A balanced diet is key to improving your nutrition, performance, and overall wellbeing because good food creates good energy, which will sustain you throughout the day. Build healthy habits and learning how to eat a balanced diet with these five tips.
1. Skip highly processed and sugar-sweetened items - These foods are common quick fixes that will leave you dragging later in the day as the sugars wear off.
2. Eat more protein, add more vegetables. Protein is crucial to feeling satisfied during and between meals, which helps to fend off overeating. Vegetables are packed with nutrients that can provide a variety of health benefits. And if you can combine the two, you’ll really get the best of both worlds.
3. Make time for satisfying meals -When meals are balanced in all aspects you are more likely to feel satisfied sooner and longer, which keeps you from overeating and unnecessary snacking. Include foods in a range of colors, textures, and flavors when you make time to sit down for your meal. Then you can truly enjoy your food, have fewer cravings between meals, and eat less overall.
4. Separate feelings and food- Review the “why” behind your eating habits. Why you’re eating is just as important as what you’re eating. When you use food to satisfy emotional needs, you often turn to unhealthy choices such as cookies, ice cream, or pizza. The satisfaction lasts for a few moments while you eat, but the feelings come rushing back once you’re done. As a result, you still feel unhappy and now you’ve eaten poorly too. Therefore, if you keep the “why” of your eating focused on nutrition and sustenance, you’re more likely to choose healthy options that support your balanced diet.
5. Rest and recover- When you’re well rested, you’re more likely to make rational, positive choices to support your goals. Make time for rest days and respect the need for sleep. Support yourself in all aspects of building the base for a heal
5 Energy Boosting Foods
Try adding these foods to your diet to help you to reach your goals without the unhealthy affects of energy drinks and consuming too much caffeine.
1.) Bananas 🍌 - Bananas are great if you need an energy boost, they are made up three different types of sugar (fructose, glucose, and sucrose) which get absorbed into your blood at different speeds, meaning that you will get a quick boost of energy and won't suffer a slump as the sucrose will keep your blood levels steady.
2.) Sweet Potatoes 🥔 - Sweet Potatoes provide lasting energy because they contain fiber. complex carbohydrates, iron, magnesium, and vitamin C. Vitamin C is needed for transporting fats into the cells of the body for energy production.
3.) Edamame 🌱- Edamame has a whopping 14 grams of protein, making it an excellent energy source and quick easy snack on the go.
4.) Avocado 🥑 - Avocado is full of fiber and healthy fats, both of which are digested slower than simple carbohydrates, and provide more sustainable energy.
5.) Quinoa🌾 - Quinoa pronounced (“keen-wah.”) This gluten free, whole grain improves energy metabolism because it is high in B2 which creates proper energy production in cells.