How to Choose the Right Carbohydrates, Healthy Fats & Protein

Nutrition – Carbohydrates, Healthy Fats & Protein

  1. How to Choose the Right Carbohydrates

Vegetables & Fruits

  • Foods high in vitamins & minerals
  • Avoid added sugar  and use natural sugars like fruit

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Whole Grains:

  • Use Brown rice instead of white rice
  • Try oats, Barley, spelt, wild rice, quinoa
  • Smaller portions of White: breads, muffins, crackers, pasta
  • Always choose whole grains

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  1. How to Choose the Right Healthy Fats

How to choose Healthy Fats:

Try adding to your meals:

  1. Nuts & seeds
  2. Avocado
  3. Fatty Fish
  4. Vegetable oils

Healthy Fat Tips:

  1. For breakfast have a nut butter
  2. For dips, try hummus or tzatziki
  3. Replace butter with olive oil & balsamic vinegar for breads
  4. Choose foods with little to no added sodium,  sugars & saturated fats

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  1. How to Choose the Right Protein

Breakfast:

  1. Add eggs or Flax Eggs(V)
  2. Add protein powder to a smoothie
  3. Have low fat dairy: milk, cheese, yogurt

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Lunch/ Dinner:

  1. Add lean meats/ poultry
  2. Sprinkle nuts/ seeds (V)
  3. Add beans, peas, lentils (V)
  4. Add Fortified soy products (V)
  5. Add Fish/ Shellfish

Turkey Chilli Recipe

Mixed Bean Salad Recipe

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