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/