We left off on Friday's post with an assumption that you probably need to increase your protein intake. If you're committed to increasing your protein to get more in line with the ISSA 1-2-3 nutritional rule of thumb you will probably need to include lean protein at breakfast, lunch and dinner. In addition to breakfast, lunch and dinner, include two snacks of a quality protein whether it's nuts, yogurt, or a good protein bar between meals.
Our bodies need fat and carbohydrates so we can't leave those out but we can choose healthy fat and carbs. Let's start with fat. Monounsaturated fats actually lower total cholesterol, and LDL (bad) cholesterol while raising HDL (good) cholesterol.
In general monounsaturated and polyunsaturated fats - good. Saturated and trans fats - bad.
Here are good sources of fat that should be part of your daily diet. Try and keep the number of grams in line with the proportion of fat that you calculated as 1 part of your daily caloric expenditure. You may be surprised at how easy it is to modify your fat intake with small changes or substitutions and get results! If you've increased your protein you'll find reducing your fat intake easier because you will feel fuller and have less cravings.
Olive oil
Olives
Walnuts, peanuts, almonds, pistachios
Avocado
Salmon
Peanut Butter
Sunflower oil
Canola oil
Tips:
Replace mayonnaise and sour cream with greek yogurt
Replace salty, high fat snacks such as chips, etc with unsalted nuts
Avoid processed and packaged foods
Add olives, walnuts and avocado to salads to replace cream based dressings
It's good to have a cheat day each week. By that I mean anything goes because you know you're going to be back on track the next day.
love the promotion of a good all around, healthy diet. yes to avocado, yes to walnuts! great tip about adding them to your salads instead of creamy dressings.
ReplyDeleteOne of my favorite salad dressings is mashed up avocado with olive oil and pepper. Plus, a great breakfast is peanut butter on pumpernickle bread and a glass of milk. Ohhhh, love them fats!
ReplyDeleteThanks for sharing! I get on kicks and like playing a favorite song I can wear the groove out. My latest salad kick is making garlic chips (thank you preparedbypaige) and removing them with a slotted spoon. Next while the EVOO is still hot I throw in some sliced grape tomatoes and saute to release all those lycopens. I then finish off with a balsamic vinaigrette and put in my salad which essentially becomes the dressing. Love salads!
ReplyDeleteooh love that salad idea, beth!
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