Nutrients
My favorite.. food!
Wherever you are in life and whatever you are doing, you need to be eating healthy (finding the right foods to fulfill the essentials: proteins, carbs, fats, vitamins, minerals, water) to fuel you. Whether you are fueling your mind and studying the night away or fueling your body and training for competitions or just living a healthy nutritious life, knowing how to eat and what to eat is exponentially important for your body.
Nutrition is especially important and all the while, complicated. Note all the strict diet plans and explanations throughout the world. In an extremely simplistic way, I am going to try and tackle some essentials for nutrition and how to do it on a budget: take into mind..college.
How do I eat right on a budget?? What is important??
First off,
1. Cut the unnecessaries: this means bye bye chips and ice cream.. at least to an extreme minimum. Tip: stick to the outside aisles of your grocery store.
2. Find the superfoods: this means the foods that cross categories into foods you can eat at dinner time and lunch time and are packed with nutrients and cross categories of the essentials (i.e. tuna fish/ chicken = proteins and fats).
3. Buy in season: buy your favorite fruits and vegies at their peak and when they are cheaper= more money in your wallet. cha ching!
{joshknappphotography}
To start, take your meals and make them colorful!! Also, try and buy fresh. Not only is this more fun, but you aren't limiting yourself to one category of food while getting lots of fruits and vegies. Easy. For example,
{joshknappphotography}
Colorful= more appetizing, more tasty AND healthier.
Lets break it down-
"Carbs": Carbs are broken down into glucose to provide energy for your body. They can be simple, i.e. "fruits, vegetables, milk, and milk products," or complex, i.e. "whole grain breads and cereals, starchy vegetables and legumes", (MedlinePlus, 2013). Get 50-60% of your calories from carbs, avoiding the super sugary carbs and sticking to quick energy= simple carbs, and sustained energy + fiber = complex carbs.
Proteins: Especially important for building and maintaining muscles but are "needed for all cells, tissues and hormone productions" (FoodPyramid.com, 2013). Get 10-20% of your calories from proteins such as meat, eggs, fish, beans and dairy. When buying meats, buy lean low in fat.
Fats: "Fat is needed for energy and for the body to be able to take up fat-soluble vitamins (vitamins A, D, E and K)" (FoodPyramid.com, 2013). Get 30% of your calories from fats, which can be dual covered in your meats, oily fish, and dairies. Some healthy and yummy fats are also found in foods like nuts, avacados, and mangos.
Vitamins/Minerals: Very essential in order to release the energy in your body, and help with numerous functions. Main vitamins/minerals to focus on are water-soluble, which are readily lost instead of fat-soluble which can be stored. Important ones: calcium, vitamin C, iron. (FoodPyramid.com, 2013). Orange juice and other citrus fruits are good helpers.
Water: Drink lots of it! While you can get it from drinking other juices, you should make sure you get at least 8 glasses a day.
What are some college Superfoods that provide energy to go through your active day AND are cheap? Eggs, dark leafy lettuce and greens, apples, bananas, whole grain bread and tortillas, chicken, tuna fish, black beans, yogurt, milk, oatmeal, peanut butter, potatoes, lean beef, all the vegies and fruits in season, and you can splurge on Salmon which provides lots of essential nutrients.
What are some easy meals? smoothies, salads, sandwiches, spaghetti.
If you are training,
make sure you are adequately replenishing the fuel that you are burning. This means getting enough of the essentials, especially water and vitamins/minerals. Noteworthy helpers are foods full of potassium like bananas and cantaloupes, milk (calcium and necessary fats and proteins) and of course solid proteins and carbs. The most important part of your day is after you workout, which is necessary for recovery and refuel.
Have fun on your next shopping adventure!
Love,
Jamie Rae
MedlinePlus. (2013). Carbohydrates. Retrieved from http://www.nlm.nih.gov/medlineplus/carbohydrates.html
FoodPyramid.com (2013). The 6 Essential Nutrients. Retrieved from http://www.foodpyramid.com/6-essential-nutrients/
Josh Knapp Photography. (2013). https://www.facebook.com/photo.php?fbid=586011688089655&set=pcb.586012121422945&type=1&theater
http://pinterest.com/pin/223491200228681623/
Wherever you are in life and whatever you are doing, you need to be eating healthy (finding the right foods to fulfill the essentials: proteins, carbs, fats, vitamins, minerals, water) to fuel you. Whether you are fueling your mind and studying the night away or fueling your body and training for competitions or just living a healthy nutritious life, knowing how to eat and what to eat is exponentially important for your body.
Nutrition is especially important and all the while, complicated. Note all the strict diet plans and explanations throughout the world. In an extremely simplistic way, I am going to try and tackle some essentials for nutrition and how to do it on a budget: take into mind..college.
How do I eat right on a budget?? What is important??
1. Cut the unnecessaries: this means bye bye chips and ice cream.. at least to an extreme minimum. Tip: stick to the outside aisles of your grocery store.
2. Find the superfoods: this means the foods that cross categories into foods you can eat at dinner time and lunch time and are packed with nutrients and cross categories of the essentials (i.e. tuna fish/ chicken = proteins and fats).3. Buy in season: buy your favorite fruits and vegies at their peak and when they are cheaper= more money in your wallet. cha ching!
{joshknappphotography}
To start, take your meals and make them colorful!! Also, try and buy fresh. Not only is this more fun, but you aren't limiting yourself to one category of food while getting lots of fruits and vegies. Easy. For example,
Colorful= more appetizing, more tasty AND healthier.
Lets break it down-
"Carbs": Carbs are broken down into glucose to provide energy for your body. They can be simple, i.e. "fruits, vegetables, milk, and milk products," or complex, i.e. "whole grain breads and cereals, starchy vegetables and legumes", (MedlinePlus, 2013). Get 50-60% of your calories from carbs, avoiding the super sugary carbs and sticking to quick energy= simple carbs, and sustained energy + fiber = complex carbs.
Proteins: Especially important for building and maintaining muscles but are "needed for all cells, tissues and hormone productions" (FoodPyramid.com, 2013). Get 10-20% of your calories from proteins such as meat, eggs, fish, beans and dairy. When buying meats, buy lean low in fat.
Fats: "Fat is needed for energy and for the body to be able to take up fat-soluble vitamins (vitamins A, D, E and K)" (FoodPyramid.com, 2013). Get 30% of your calories from fats, which can be dual covered in your meats, oily fish, and dairies. Some healthy and yummy fats are also found in foods like nuts, avacados, and mangos.
Vitamins/Minerals: Very essential in order to release the energy in your body, and help with numerous functions. Main vitamins/minerals to focus on are water-soluble, which are readily lost instead of fat-soluble which can be stored. Important ones: calcium, vitamin C, iron. (FoodPyramid.com, 2013). Orange juice and other citrus fruits are good helpers.
Water: Drink lots of it! While you can get it from drinking other juices, you should make sure you get at least 8 glasses a day.
What are some college Superfoods that provide energy to go through your active day AND are cheap? Eggs, dark leafy lettuce and greens, apples, bananas, whole grain bread and tortillas, chicken, tuna fish, black beans, yogurt, milk, oatmeal, peanut butter, potatoes, lean beef, all the vegies and fruits in season, and you can splurge on Salmon which provides lots of essential nutrients.
What are some easy meals? smoothies, salads, sandwiches, spaghetti.
If you are training,
make sure you are adequately replenishing the fuel that you are burning. This means getting enough of the essentials, especially water and vitamins/minerals. Noteworthy helpers are foods full of potassium like bananas and cantaloupes, milk (calcium and necessary fats and proteins) and of course solid proteins and carbs. The most important part of your day is after you workout, which is necessary for recovery and refuel.
Have fun on your next shopping adventure!
Love,
Jamie Rae
MedlinePlus. (2013). Carbohydrates. Retrieved from http://www.nlm.nih.gov/medlineplus/carbohydrates.html
FoodPyramid.com (2013). The 6 Essential Nutrients. Retrieved from http://www.foodpyramid.com/6-essential-nutrients/
Josh Knapp Photography. (2013). https://www.facebook.com/photo.php?fbid=586011688089655&set=pcb.586012121422945&type=1&theater
http://pinterest.com/pin/223491200228681623/
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