Eat Good; Feel Good!
“You are what you eat.”
Eating healthy is about
feeling good, not looking good. It just so happens that we look better on the
outside when we feel good on the inside.
Human bodies are made up of
tiny cells that all work together and function as one living being. Our cells
are constantly in cycle. They die off, and new grow. New cell growth is fueled
by the food we consume. We literally become what we eat.
Meal planning helps to
ensure you and your family consume all of the nutrients you need to grow
healthy cells, and feel great from the inside out. Check out this list of the 9
key nutrients our bodies need every day. Some foods that provide these
nutrients are listed to help write your next grocery list.
1.
Carbohydrates
a.
Whole grain bread
b.
Whole grain cereal
c.
Oatmeal
d.
Beans
e.
Fruit
f.
Vegetables
Don’t believe the
hype. Carbs are a necessary source of energy.
Our bodies use carbs first to fuel muscle and brain function. There are two types of carbs, simple and
complex. Simple carbs are made up of sugars. Stay away from simple carbs.
Complex carbs are made up of dietary fiber and starches.
2.
Protein
a.
Meat
b.
Chicken
c.
Fish
d.
Eggs
e.
Nuts
f.
Beans
g.
dairy
Protein builds
muscle and repairs tissue. Protein provides energy, and helps our bodies fight
infections.
3.
Fats
a.
Oils
b.
Meat
c.
Fish
d.
Nuts
Fat is an energy
source along with carbs and protein. Fat is easily stored and it helps our
bodies absorb other nutrients properly. Olive oil & vegetables make a
perfect match. The fat from the oil absorb the vitamins and minerals from the
vegetables and distribute the goodness accordingly. Fat is also good for skin
and hair. It acts as a cushion for internal organs.
4.
Calcium
a.
Milk
b.
Cheese
c.
Yogurt
d.
Eggs
e.
Broccoli
f.
Spinach
Our bodies need
calcium to grow and maintain strong bones. Calcium helps prevent blood clotting
and revive muscle and heart function.
5.
Iron
a.
Red meat
b.
Poultry
c.
Fish
d.
Whole grains
e.
Beans
f.
Nuts
Iron delivers oxygen
to cells throughout our bodies. Iron is important to regulate our red blood
cells, and keep our blood healthy. Iron deficiency can cause fatique and more uncomfortable
symptoms.
6.
Folate
a.
Whole grains
b.
Lentils
c.
Chick peas
d.
Asparagus
e.
Spinach
f.
Black beans
g.
Kidney beans
h.
Brussel sprouts
Folate is important
for expecting moms and children. Folate promotes healthy cell development in
children.
7.
Vitamin A
a.
Carrots
b.
Sweet potatoes
c.
Squash
d.
Apricots
e.
Spinach
f.
Broccoli
g.
Cabbage
h.
Fish oil
i.
Egg yolk
Vitamin A is beneficial
for children’s growth. It also helps our eyes adjust from brigh to dim light. Vitamin
A is good for our skin, and helps our bodies fight off infections.
8.
Vitamin C
a.
Citrus fruits
b.
Strawberries
c.
Tomatoes
d.
Melon
e.
Cabbage
f.
Broccoli
g.
spinach
9.
Magnesium
a.
Banana
b.
Avocado
c.
Yogurt
d.
Almonds
e.
Black beans
f.
Pumpkins
Magnesium is good
for our digestive system and nervous system. It is also good for our muscles
and heart. Magnesium helps the body regulate calcium and sodium levels too.
References
(n.d.). Retrieved from
https://draxe.com/magnesium-deficient-top-10-magnesium-rich-foods-must-eating/
(n.d.). Retrieved from
http://www.parents.com/kids/nutrition/healthy-eating/must-eat-nutrients/
