Nutrition 101: Part 1

What is nutrition? It is simply the process of acquiring the foods necessary for health and growth. Sounds simple enough right; but do you know the basics of nutrition? 

PROTEIN..
Why is it so important? Everyone knows that it builds muscle; and you’re either building muscle up or breaking it down. If you aren’t getting enough protein your body will essentially start to eat itself, starting with muscle because it’s nutrient rich. While you need a good amount of protein it’s important to remember that the body will only keep what is needed to repair damaged muscles.

Tip: Use the leg rule..  The less legs the better! Protein that comes from animals with 4 legs like a cow typically has more fat than animals with two legs (chicken). Fish is generally going to give you the most protein. 

Top Protein Sources:

Fish

Chicken

Turkey

Eggs / Egg whites

Lean red meat (round or loin)

Low fat dairy products

 

FAT..
In order to achieve overall health you have to eat fat.. Wait, what?! Yes, you read that right! fat is essential to your health. It’s the most readily available fuel source and acts as a cushion to insulate your organs; but.. (and there it is.. you knew it was coming) you have to eat the right kinds of fats. Good fats are monounsaturated and polyunsaturated fats like nuts, salmon and olive oil. Saturated fats and trans fats (eat as little as possible of these) are found in margarines, crackers, cookies and other food that are made or fried in hydrogenated oils.

Top Fat Sources:

Fish

Fish oil

Nuts (pecans, almonds, walnuts)

Avocado

Flax seed

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