Where do you get your calories from?
This is most likely something you’ve never asked yourself.
We just think that we are eating well.
Or sometimes we turn a blind eye to our own habits and continue doing what we are doing.
Don’t worry we all have been there before.
Today I am going to help you ensure that you’re getting all of the nutrients from the calories we are required to eat.
I am also here to keep it super simple, easily digestible and enjoyable. Just how food should be!
For you to survive you need energy. Food is energy.
For you to thrive you need a variety of highly nutritious foods including; carbohydrates, fats and proteins.
If you want high energy, a clear mind, glowing skin and a bright mood – follow these tips.
Increase your vegetables
It is already proven that Australians don’t eat enough vegetables. So of course I am putting this at the top of the list.
You should be aiming to have a vegetable in each meal.
(or at least a fruit). Vegetables are where you’re going to get all your vitamins and minerals. This is where you can get loads of fibre from to help you poop. Vitamin C for your skin and immunity. Vitamins for your eyes, muscles and every cell in your body.
If you’re lacking a bit of ‘psazz’ increase your veggies. Are you lacking energy? Increase those vegetables. If you’re digestive system isn’t smooth, increase your veggies.
Protein in every meal
Protein isn’t just for building mega muscles. But, it is essential for your muscles repair and growth. Protein helps you feel full, assists your hormones and loads of other cool things.
Include a source of protein in every meal.
If you’re a veggie like me, here is a quick list of plant based proteins;
- Legumes: peas, beans, chickpeas, lentils (includes tofu and tempeh)
- Hemp Seeds
- Chia Seeds
- Brown Rice
- Nutritional Yeast
- Loads of veggies have protein too; broccoli, avocado, sprouts, kale and many more
Fats don’t make you fat
Include a source of fat in most meals.
I don’t even know where that thought process came from – ‘fats make you fat’. Fats are higher in calories compared to proteins and carbs – so maybe it stemmed from there.
Protein and Carbs both have 4 calories per gram, whereas Fats have 9 calories per gram.
This macronutrient is essential for our bodies optimal homeostasis. Fats help our hormones, skin, brain and our bodies cells.
Here’s a quick list of some really great sources of fat;
- Nuts: Walnuts, Almonds, Peanuts
- Olive oil
- Flax Seeds
- Chia Seeds
Carbohydrates (don’t be afraid of this delicious food group)
Carbs also don’t make you fat, yet a lot of people tend to avoid this food group. Carbohydrates are your brains preferred energy source. So if you’re feeling a little brain faded have some carbohydrates. If you’re looking for a good pre-work out meal, enjoy some carbs (and protein) before hand to help fuel your work out.
Also, I think I should add a note in here for all those that are scared of carbohydrates. Carbs don’t make you fat. No one macronutrient source is going to make you fat. What makes you gain weight is eating too many calories than you burn throughout the day. There are definitely more reasons for weight gain but don’t be afraid of carbs, they aren’t at fault.
Here are some ideas for energy packed carbohydrates;
- Whole Grains
- Brown Rice
- Fruits; Bananas, Grapes, Apples – basically every fruit
- Vegetables; Sweet Potato, Carrots, beans – also every vegetable
- Beans, Legumes
If you eat most of your meals from a packet, there is a high chance that you aren’t feeling super energetic. Foods in a packet are usually high in calories but low in nutrition. The aim is to limit the amount of foods from a packet and eat more fresh produce.
There are definitely sources that usually come in a packet; pasta, rice, rice cakes, wraps + frozen blueberries.
Eating from a packet requires you to read and understand the ingredient list and the complete nutrition label. Marketing these days is very good at capturing your attention and leading you down a rabbit hole. Don’t be fooled by the front of your packets, read the back.
Here are my top three tips for reading the nutrition label;
- If you can’t pronounce and ingredient on the list, pop it back onto the shelf.
- If one of the first three ingredients is sugar (or any form of sugar), leave it in the shop.
- Numbers. If there are loads of numbers on the back – leave it there you don’t need that messing with your body.
Some extra nutrition up levelling tips
- Eat organic when you can (and spray free)
- Buy from the locals
- Don’t worry about being ‘perfect’. That will put too much strain on you and then defeats the purpose. Make it fun and delicious. If you eat Tim Tams every now and then don’t beat yourself up. Just do the best you can.
I hope that helps you get a bit of a better grasp on your nutrition or even slightly help you eat more nutritious food, please do let me know.
Also, a lot of people always ask what I eat, so I am aiming to show you a little more on my instagram. So come follow me there and watch what I eat as well as what funny antics happen in the day.
Love + Peace
Teags Lee x