Core Nutrition Facts

When it comes down to different macronutrients and and the quality of your food, here are some important things to take note of:

 

Protein

We encourage a diet with roughly 30% protein intake to facilitate fat loss while inducing a greater retention of lean mass. Additionally, protein will help with appetite suppression while preventing a huge decline in resting metabolic rate

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Carbohydrates

Carbohydrates should be consumed in the form of fruits, vegetables, and whole-wheat grains. Studies show that eating fruits and vegetables protect against hypertension, hypercholesterolemia, cardiovascular disease, and osteoporosis.

Fiber

Fiber slows the absorption of sugars and starches, thereby acting like an anti-diabetic drug while also lowering blood cholesterol. For optimal health, you should shoot for 25 to 30 grams of fiber daily.

Salmon Fillets CREDIT AquaBounty

Mercury

Elevated levels of mercury appear to attack the nervous system of children while also affecting the immune and reproductive systems of adults. Avoid eating too much swordfish, sea bass, halibut, and ahi tuna steaks and instead eat low-mercury options like wild salmon, sardines, sole, tilapia, or small shellfish.

Fats

Studies show either no relationship between fat intake and obesity. However, make sure you are eating mono- and polyunsaturated fats such as omega-3 fats from fish, vegetables, tree nuts, and avocados.

 

Find out about more nutrition tips in Where Did All The Fat Go by Rob Huizenga, MD.