Here you will find basic information on how to create food combinations, which is the most critical task when you are designing a healthy menu.
As a rule of thumb, you should always include carbohydrates, protein and some source of dietary fat in each meal.
There are two categories of nutrients, which are needed on a daily basis - macronutrients and micronutrients.
Macronutrients are required in large quantities.
Micronutrients are required in small amounts.
If you consume enough fruits and vegetables, you will get the micronutrients, vitamins and minerals you need.
Carbohydrates
Carbohydrates are the main source of energy for your working muscles and brain; they also provide vitamins, minerals and help to metabolize protein.
Carbohydrates are classified in two different categories:
· Low glycemic
(enters the blood stream in a slow manner)
· High glycemic
(enter the blood stream at a faster pace)
As a rule, you should stick to low glycemic carbohydrates.
However, during and after prolonged muscular activity, high glycemic carbohydrates in liquid forms are a better source of energy (sport drinks, fruit juices etc.) than low glycemic carbohydrates because they replenish your glycogen stores at a faster rate.
The more refined and processed a carbohydrate is; the faster your body digests it and sends it to your blood stream as glucose, raising your blood sugar and therefore releasing high amount of insulin.
The more natural and unprocessed; the more your body has to break it down and the lower the insulin respond would be, giving you a steady supply of glucose and longer source of energy.
Insulin it is not the "bad guy"; it is one of the most important hormones; its main function is to metabolize glucose and deliver nutrients to an intra-cellular level.
It is just too much of it released into your bloodstream that is bad.
Sources of carbohydrates
Carbohydrates are found in:
Breads soups breakfast cereals dry fruits etc.
Grains vegetables juices
Legumes fruits bakery products
Pasta crackers sugary drinks
Noodles cookies fruits bars
Vegetables, fresh fruits, legumes, and whole grains products should be your main source of carbohydrates.
Protein is a very important nutrient; its main function is to build and repair, it is literally the stuff we are made of.
After you ingest a protein rich food the protein is broken down into smaller units called amino acids, witch combine in different ways to form the various cells and tissues of the body.
Amino acids also provide energy if the body needs it, but unlike carbohydrates, they do not produce a spike in insulin.
Our body produces about 80% (nonessential amino acids) of the amino acids need it.
The remaining 20% (essentials amino acids) must be obtained from specific protein sources like meats.
After a work out routine, protein is the material used to repair and rebuild your torn down muscles. However, carbohydrates are the vehicle your body will use to transport the amino acids into your muscles' cells and wherever else they are needed.
There are three main sources of protein:
(a) Meats
(b) Dairy products
c) Whey protein powder (complete protein).
Legumes and grains are vegetable sources of protein but they may lack in one or more amino acids (incomplete protein).
The exception to this rule is soybeans; by themselves, they are a complete source of protein.
You can create a complete protein by combining complementary proteins, for instance: beans with rice.
Fat is the greatest source of energy; it yields 9 calories per gram whereas carbohydrates and protein yield 4 calories per gram. There are three kinds of fat:
· Unsaturated
· Polyunsaturated
Are found in vegetable oils, avocado and fish sources - this is the good type of fat
· Saturated
Found in animal sources (not that good)
Nutritionists recommend that not more than 30% of our calories come from fat, and not more than 10% of this should be from saturated fat.
Fat does have a useful role to play; it carries flavor in food, and it provides a concentrated energy source.
Fat is essential for the high-energy needs and rapid growth of children. Also, the fat-soluble vitamins A, D, E, and K, need fat to deliver them to the body's blood stream.
Sources of Fat
Fat can be found in:
Whole dairy products, meats, vegetables oils, nuts, avocado, and coconuts.
Unrefined olive oils, avocados, and nuts should be your main source of fat.
You can also use coconut oil for cooking purposes.
Micronutrients
(vitamins and minerals) are essential to health.
They are required in small amounts and interact with the macronutrients (carbohydrates, protein, fat), allowing all the activities that normally occur within the body to take place, as they should.
If you are concerned about not getting enough micronutrients and are taking a “one-a-day” multivitamin, you should be aware that there are two forms of vitamins available: natural and synthetic.
Natural vitamins are derived from food sources
Synthetic vitamins are produced in a lab from isolated chemicals that mirror their counterparts found in nature.
Even though there is not much of a difference between the two, synthetic vitamins contain the isolated vitamins only.
Many natural supplements also contain other nutrients that have yet to be discovered. Therefore, natural vitamins are preferable.
Vitamins can be divided into two groups:
Water-soluble vitamins
Fat-soluble vitamins.
Water-soluble vitamins have to be taken on a daily basis since your body does not store them.
On the other hand, fat-soluble vitamins are stored in the fat tissue; therefore, you should watch your total intake of fat-soluble vitamins since taking too much of them could be toxic.
Water-soluble vitamins should be taken after meals and fat soluble vitamins should be taken before meals.
Fat-soluble vitamins are best assimilated if taken with some source of dietary fat.
There are sets of vitamins and minerals that, if ingested on a daily basis, make your body’s energy process more efficient.
They do so by speeding up your body’s ability to use and expend the energy provided by carbohydrates, protein, and fat.
Stabilizing and regulating your blood sugar is one of the ways through which this task is achieved and these sets of vitamins (in conjunction with sensible eating) can help you accomplish that.
By doing so, you will tend not to store extra fat. Instead, you will use fat as an energy source, which in the end will help you in your weight loss battle.
I will describe each set of vitamins and their function regarding blood sugar regulation below:
B vitamins:
B vitamins work best when taken together as a B- complex. They are active in metabolism, and provide the body with energy by converting carbohydrates into glucose and metabolizing fats and protein.
Chromium:
is a mineral comprising part of the Glucose Tolerance Factor; a component in the body that works together with insulin to aid in the metabolism and utilization of glucose to produce energy.
Magnesium:
A mineral needed to transport glucose to our cells and to regulate the production and release of insulin.
Coenzyme Q10:
A component of the energy cycle, it is shown to help stabilize blood sugar levels.
Zinc:
A trace mineral and component of many of the enzymes in our body.
Blood sugar regulation is one of its many functions.
Snacking between meals
Having a snack in between your main meals is a necessity.
By doing so, you would prevent your blood sugar from suddenly going low and putting you at risk of having those dangerous cravings.
Do not go more than four hours on an empty stomach! Listed below are some snacks suggestions.
Protein shake with strawberries
Cottage cheese with fruits
Grilled cheese sandwich
Half of a bagel with peanut butter
Protein bar
Low fat muffin with protein with water
a yogurt
Protein powder with water and a piece of fruit
a glass of milk and small banana
Energy bar
Half of a bran muffin with a glass of milk
JAVIER'S SIMPLE MENU
Below is a basic, every-day sample menu.
I call it my simple menu since it does not take that much time to prepare. However, it keeps me energized throughout the day.
As soon as I wake up, I try to have two or three servings of fruits (e.g. small orange, 1/2 cup of blueberries, a cup of strawberries, etc) and, later on, I have my breakfast.
At dinnertime, I like to keep my food intake light and I rely on meal replacement shakes.
If I need more carbohydrates; I try to get them in liquid form; in this way, I make sure my digestion does not disturb my sleep pattern and my body gets a good nutrient ratio.
Also at this time, I take most of my supplements (multivitamins, antioxidants, essential fatty acids, etc)
Breakfast
·Cottage cheese with fruit (mango, pineapple, etc.)
·Cereal with protein powder, yogurt, flax seed oil
·Eggs in a whole wheat pocket pita (scrambled, fried, poached)
·Fruits (strawberries, orange, and pineapple) and protein shaken in water
·Orange juice mixed with protein powder and toast with peanut butter
·Breakfast bagel and a coffee (restaurant)
·Scrambled eggs, whole-wheat toast (restaurant)
Lunch
Lentils with rice and a can of tuna
Canned salmon with mayonnaise, pepper, lettuce and tomatoes in a pocket pita
Can of tuna with whole-wheat pasta and 1 cup of strawberries
Zesty chicken pita and bean soup (restaurant)
Shwarma chicken (plate, pita, from restaurant)
Tuna melt, garden salad (restaurant)
Egg salad bagel
PUTTING IT ALL TOGETHER
Now you have the basics on how to design your own menu.
You should pick one item from each type of nutrient and make your food combination.
It may not be as easy as it sounds but, if you practice, you will be able to make the best food choice regardless of where you are at the time when you have to fuel your body.
Remember - Besides proper food combinations, the size of the portion directly affects your overall insulin response (Glycemic load).
