General Nutrition: Proteins, Carbs & Fats

Macronutrient Balancing

Food Sources of the Macronutrients

	Proteins		Fats		Carbohydrates
			Saturated	Unsaturated	Complex	Simple	Refined
	Eggs		coconut or palm oil	vegetable oils	grains	fruit	pastry
	Milk		animal fat	mayonnaise	legumes	honey	refined flour
	Cheese		butter	nuts	hard squash	maple syrup	breads
	Nuts		mayonnaise	seeds	whole grains	other sweeteners	cookies
	Seeds		whole milk		breads		donuts
	Legumes		cheese		pasta		candy
	Fish		eggs				soft drinks
	Poultry		meats				sugar
	meats		lard
			bacon

Macronutrients in the Diet

	Protein	15%
	Fats	25%
	Carbohydrates	60%

A Template For Optimal Nutrition Includes:

	Complex Carbohydrates		Proteins
		• 55-60% of our diet • Whole grains 5-10 one half cup servings/day i.e.. Brown rice, potatoes, whole grain cereals, breads and pasta (whole wheat, rye, spelt, barley, quinoa, oat bran, oatmeal and barley etc.) Try a grain salad: choose your favourite grain, add your favourite veggie’s and add a salad dressing and your all set! • Fresh fruits 3-4/day i.e. apples, berries, peaches etc. For fruit juices dilute in half with water and consume less than 8 oz/day. Deserts such as fruit ices and fruits whips 2/wk. • Beans (see protein section) • Fresh vegetables Non-starchy : 3+ one half cup servings/day preferably raw or lightly steamed i.e.. lettuce spinach, peppers, cucumbers, zucchini broccoli etc. Starchy: 2-3 one quarter cup servings/day i.e.. artichoke, avocado, corn, turnips etc. • Note: fruits and vegetables should be eaten with skins on (well washed) and peeled only if treated with preservative agents (i.e.. Wax)		• 1 gm/kg body weight • 15% of our total diet • Minimum of 2 servings/day from any of the following food groups: 1. Fish (ideally to avoid contamination fresh and coastal seawater sources should be avoided) i.e.. salmon and herring 2-3 times/wk 2. Fowl (remove skin and free range source) 3. Eggs 2 times/wk 4. Red meat (beef, pork, lamb and veal) (organic and range fed source) maximum 12 oz./wk 5. Beans and Legumes (i.e.. split peas, lentils, black beans and adzuki beans) try sprouts as this form may increase nutrient density by up to 200% , 6. Soy protein (i.e. tofu), and Dairy (if tolerated) and Dairy Alternatives maximum 2 cups/day (i.e.. soy milk, rice milk, goat’s milk, cheese, yoghurt, kefir, and buttermilk (choosing low fat and slim sources).

	Fats		Other
		• 25% of our diet • Unsaturated oils 1-2 tbsp./day of polyunsaturated cold pressed oils i.e.. sunflower, safflower, soy, olive, flax , canola. etc. (to prevent rancidity break open a. capsule of vit E 4001U directly into the bottle and store in the refrigerator and do not heat or cook with it. • Nuts and seeds a handful 2 times/wk (fresh in shells or skin intact, unsalted, unroasted)		• Natural sweeteners i.e.. honey, maple syrup use sparingly • Herbal tea, grain beverage alternatives, spices (especially garlic) use as needed • Spring water 6-8 8oz glasses/day • Condiments avoid or use sparingly • Avoid refined devitalised foods i.e.. sugar, artificial sweeteners, white flour products, carbonated beverages, salt, processed meats, fried foods, margarine, caffeine containing beverages and canned foods.

	Tips		How To Optimize your Nutrition
		• Easy guidelines to follow at the grocery store are; 1. Spend the majority of the time around the perimeter where all the fresh fruits usually are and minimal time in the aisles and 2. Use your grocery cart as a reference i.e.. proteins in the basket on top, complex carbohydrates such as fruits and veggies in the larger basket and fats and others on the bottom tray of the cart • Be encouraged to work toward this optimal template! Remember Rome-wasn’t built in a day! • Don’t forget to include any food sensitivities and allergies in your custom plan • Enjoy how your body responds as you move towards wellness and a balanced “Ecosystem au Natural”!		• In nature life is balanced. Dragonflies help to keep the mosquitoes in check. Bees help pollinate. This is a wonderful ecosystem. How can we create this same ecosystem or balance in our bodies? In order to fuel a system to produce energy we have to utilise the correct fuel. If our bodies have to sift thru the input to find the fuel it slows us down. Thus an optimal nutrition plan begins with clean fuel. We must begin with eliminating processed, chemically full, empty nutrient fuels and use whole fresh enzyme and nutrient rich foods (organically grown if possible).