Focus on Macronutrients

⦾ Protein: Aim for lean sources like chicken, turkey, fish , eggs, tofu,beans, and legumes.

⦾ Carbohydrates: Opt for whole grains like brown rice, quinoa, oats, and sweet potatoes. Include planety of vegtables and fruits for fiber and essential nutirants.

⦾ Healthy Fats: Include sources like avacados, nuts, seeds, olive oil, and fatty fish like salmon. Limit saturated and trans fats from fried or precessed foods.

Eat Real Food

Rather than focusing on “bad” or “good” food, think about eating “real” food over “processed” food to fuel a stronger and more resilient body. Eat foods in their most natural and original state, where they are minimally processed with chemicals, preservatives, and artificial colorings.

⦾ Energy and Strength: Real Foods like meats, nuts, fruits, vegetables, and eggs provide nutrients to fuel your day with sustained energy and improved endurance. Processed foods, such as chips, frozen pizzas, donuts, soda, and fast food, are often high in chemicals, sugar, salt, and unhealthy fats. This can leave you feeling sluggish and lacking focus. It’s like fueling a sports car with low-grade gas.

⦾ Muscle Building: Nutrient-dense foods support muscle growth and recovery, while processed foods may hinder progress due to increased inflammation.

⦾ Heart Health and Longevity: Real foods are rich in fiber, vitamins, and minerals to help reduce the risk of heart disease and improve your long-term health.

Simple Swaps to Build a Healthier Body

⦾ Drink water instead of soda or drinks high in sugar.

⦾  Choose nuts or veggies over chips and other favorites that are high in salt and saturated fats.

⦾  Dig into oatmeal or eggs for breakfast rather than sugary cereals or donuts. Add more protein with Greek yogurt.

⦾  Swap whole-grain bread or wraps for white bread. 

⦾  Prepare whole wheat or veggie alternatives to white rice and pasta.

⦾ Use avocado or olive oil rather than butter or margarine.

⦾ Add beans and lentils into your diet for added protein and fiber.