Micronutrients are divided (again) into two groups. Vitamins and Minerals. Vitamins, such as A, B, C, D, E, and K, play a vital role in most bodily functions. They are required for normal growth and overall health. Our body does not "make" vitamins, so it is important that we eat a varied diet consisting of a wide array of colors to ensure we are consuming the necessary amount of vitamins needed. 

What foods create a balanced diet?

A balanced diet includes protein, carbohydrates, fat, fruits and vegetables.

Fruits & Vegetables:

• Helps prevent disease
• High in fiber
  • Improves digestive system
  • Lowers cholesterol
  • Keeps you full

Nutrition Tip: Eat a variety of color for different vitamins and minerals.

Protein:

• Helps speed metabolism
• Provides satiety (Keeps you full)
• Supports lean mass

Nutrition Tip : Keep it LEAN!
Sources: Meats, milk, fish, eggs, soy beans, legumes, nut butters

Carbohydrates:

• Principle energy source
• Brain requires glucose (carbohydrate)
• Stabilizes blood sugar
• Maintains energy level
• High in fiber

Nutrition Tip : Eliminate white flour and keep your grains WHOLE

Good carbohydrate sources : oatmeal, brown rice, quinoa, sprouted bread, whole grains, and potatoes.

Fats p lay a very important role in our body. From lining our cell walls to assisting in hormone production, it is imperative that we incorporate fat into our diet on a regular basis. Fats are found in many foods such as butter, oils, meats, dairy, nuts, seeds, coconuts, avocados, and other foods. Some fats are better  for our health than others, be mindful of the fat found in animal products which are mostly saturated fat and may have a negative effect on heart health. Nutrition Tip: Choose healthy fats such as fatty fish (like salmon), nuts, seeds and avocados. Fill up on healthy fats and eat the less healthy fats in moderation.

 

How many calories per day?  

Typically, our individual calorie intakes vary greatly depending on the availability of food and on our physical activity, age, and sex. But the recommended averages are generally agreed to be as follows: older adults, children under 10 years old, and sedentary women need roughly 1,600 calories per day; active women, older children, and sedentary men need roughly 2,000 calories per day; and young men and active adolescent boys need roughly 2,400 calories per day.

 

Nutrition experts recommend incorporating protein into your breakfast as a way to boost metabolism and balance your blood sugar levels for the entire day. Kicking off the morning with tuna avocado toast or salmon on a bagel will help keep you feeling fuller for longer and prevent cravings before lunchtime.