Meal Planning for a Balanced Diet

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Hello, ladies! I hope you are enjoying your spring break, the sun and
the awesome weather!
I have previously focused on exercises and workout routines, but this
time I want to talk about nutrition and the importance of having a
balanced diet.

Whether you are trying  to lose weight, gain muscle or maintain your health,
nutrition plays a big role in achieving those goals.
80% of your success has to do with what you put inside your body and
20% on your daily activity level.

I personally don’t like the words “dieting” or ” diet ” because they have
a negative correlation with not enjoying what you eat, or not eating
enough. Instead, I like to make healthier habits that I will not only
use for a period of time, but will help me improve the way I eat
for the rest of my life.

I have put together a food list that will provide you with  a basic
knowledge of the different food groups that are good for you and that
everyone should implement into their diets. I have also provided tips
that will help you lose weight and control your appetite, so here we
go!

PROTEIN

chicken

Protein is a component of every cell in your body. Hair and nails are
mostly made of protein.
Your body uses it to build and repair tissue, and you need it to make
enzymes & hormones. It also helps build bones,
muscles, cartilage, skin, and blood.

Recommendations :

Chicken Breast
Tilapia
Salmon
Lean Ground Turkey (93/7% or 99/1%)
Shrimp
Tuna
Lean Beef
Egg Whites
Halibut
Cod
Crab

CARBOHYDRATES

Porridge with berries (1)

This is the main source of energy for your body. You must
definitely implement carbohydrates into your diet in order to function
and have fuel for the day. Carbohydrates are the key for stamina,
speed, concentration, recovery and fluid balance.

Recommendations:

Oatmeal
Brown Rice
Quinoa
Whole wheat pasta
Whole wheat bread
Sweet potatoes
Corn Tortillas
Beans
Barley

VEGETABLES-

vegetables

Recommendations:

Broccoli
Zucchini
Bell Peppers
Asparagus
Spinach
Tomatoes
Kale
Chard
Cabbage
Cucumber
Squash
Green Beans
Mushrooms

FRUITS-

fruit
Recommendations:

Apples
Oranges
Strawberries
Watermelon
Blueberries
Bananas
Pears
Raspberries
Mango
Cherries
Grapes
Peaches
Nectarines
Lemons (use them on everything adds great flavor without using salt)

FATS

Isolated avocado

 

Fats provide energy, help protects internal organs, make hormones and
provides healthier skin.

Must Consume

Recommendations:

Avocado
Olive Oil
All Natural Peanut Butter
Coconut Oil
Almond Butter
Nuts

SWEETENERS

honey

Stevia
Truvia
Sweat Leaf
Honey
Agave

DAIRY

milk

Recommendations:

Fat Free Plain Greek Yogurt
Reduced Fat Cheese
2% Milk
Skim Milk

CONDIMENTS

(just because you don’t add salt means your food will be boring)

mustard

Recommendations:

Hot Sauce
Mustard
Fresh Salsa
Relish
Salt Free Seasonings (Mrs. Dash)

THE GUIDELINES

Plan Ahead- This is the key to being successful in your fitness
journey. You must eat 5-6  meals a day, so plan accordingly. It is
always better to prepare your own meal vs always eating out, you will
definitely save some cash.

H2O- Water is so important, minimum of 64oz, that is about 8 glasses
or 4 regular sized water bottles.

Combine all food groups using mostly
whole, fresh , natural and UNPROCESSED foods.

FAST FOOD is out of the question.

NO NO NO- sodas, sugary coffee beverages, lattes, frappuccinos.
Alcohol can be consumed but in moderation and on rare occasions.

No snacking on junk food throughout the day (candy, cakes,
chips or ice cream), instead snack on fruits & veggies.

Choose low fat or non fat dairy products.

Use spices and herbs to season your food instead of salt.

Eat your vegetables first, and if you are still hungry after your mean, eat more veggies!

Drink green tea, it provides energy and it burns fat.

DO NOT SKIP MEALS OR STARVE YOURSELF!

This is just as bad as overeating.  If you are hungry then you need to eat.

Hope this is helpful ladies, and provides you with some guidance regarding what should be
in your fridge and on your menu.

Please e-mail me at thesimplybeloved@gmail.com if you have
questions. I am happy to chat with you about fitness routines or  meal plans!

Take care beauties and keep it up!

Love,

Gabriela Galvan

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