What you need to include in every meal.
Provide the hydration you need for health and digestion and help you feel full. 8 to 12 ounces of liquid per meal.
(Monounsaturated and polyunsaturated) provide energy; help you absorb vitamins A,D,E and K; provide taste and consistency and help you feel full so you eat less. 65 to 100 grams a day.
Low- to Moderate-Glycemic Index (GI): Carbohydrates
Take longer to digest than those with high GI score. This helps you avoid sugar spikes that affect mood. They also help prevent mood swings by (1) making sure your brain produces enough of the chemical serotonin, which helps regulate mood and appetite, and (2) keeping your serotonin levels steady so you avoid emotional highs and lows. Good choices: vegetables, wild rice, beans, lentils, oatmeal, sweet potatoes and quinoa. 2 portions per meal (half your total calories).
Slows the release of glucose and speed the movement of food through the body. 5 to 10 grams per meal.
will help your metabolism because it has a high “thermic effect of food” (roughly double that of carbohydrates and fat). Raising the amount of protein you eat daily will increase your TEF by 21 calories. 35% of total calories (most people eat 15%).