MACRONUTRIENT RATIOS
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All your meals should consist of:
1.Lean Protein (e.g. Chicken, fish, egg whites)
2. Complex fibrous carbohydrate (broccoli, salad)
3. Complex starchy carbohydrate (brown rice)
If you are having a snack, then you should make sure that it contains protein and a complex carbohydrate. When meals are smaller, quality really matters. Thus, make sure you include protein, high-fiber complex carbs, as well as healthy fats (olive oil etc.) in your meals.
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Protein and fiber will help you feel full;
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Complex carbohydrates digest slowly without spiking you blood sugar levels;
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Fat, which also digests slowly, delivers a spurt of energy long after your meal.
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