Yesterday we discussed that nine-inch plate and the three-components that you want to be on your plate. Today, I want to help you make healthy choices at the store so you can make meals at home that reflect a healthy balance.
As a review, the two key components of energy management and weight loss are:
- Controlling your energy intake
- Managing your insulin pump
Together, these two components work together to provide a long-term eating strategy that will help you live a longer, healthier, more vibrant life.
To help you succeed in these areas, I would like to offer you three simple tools.
- The Nine-Inch Plate System
- The Three Component System
- The Color Charts
Let’s talk about the Color-Coded Shopping System developed by Dr. Wayne Andersen that we use with our clients.
When we look at your healthy plate, 25% of it is made up of starches which are a slow-burning fuel rich in fiber and vitamin B and other important minerals. In their natural form they are low glycemic. When looking for healthy starches, look for those with a glycemic index of less than 50 and a serving would be about the size of a tennis ball. For a list and further details visit: http://www.drwayneandersen.com/2012/09/21/day-40-starches/
Now if we look at protein, it also makes up 25% of your plate and it is the basic building block for all your organs and tissue. You need to pay special attention during weight-loss to protect your current muscle by providing new building material. And I’m sure you’ve noticed that protein helps suppress hunger. A serving of protein should be the size of a deck of cards. For a list and further detail visit: http://www.drwayneandersen.com/2012/09/20/day-38-protein/
Lastly, your plate needs to be 50% vegetables and fruit which provide an excellent source of vitamins, minerals and phytonutrients and fiber which help fill you up. A portion of vegetables and fruit should be about the size of a small paperback. For a list and further details visit: http://www.drwayneandersen.com/2012/09/20/day-35-vegetables-and-fruits/
You’ll also want to include healthy fats in your food choices. As a guideline, limit fat to 20-25% of your daily caloric intake and avoid saturated and hydrogenated fats as much as possible – they are not going to help you obtain optimal health! Healthy fats help turn off insulin, unload triglycerides from fat cells, increase metabolism, and protect muscle membranes. These essential fatty acids or omega fats are a vital part of the Habits of Health and should be part of your daily menu.
Beans, peas and lentils all fall in the category of legumes. Besides being very cost effective, they are packed with nutrients and fiber which make them a natural cholesterol-lowering food. Plus they are low-glycemic which again, helps turn off your insulin pump. For a list and further details visit: http://www.drwayneandersen.com/2012/09/20/day-39-legumes-dairy-and-nuts/
Lastly, the importance of water intake can not be overstated. I will probably spend an entire post on why this is, but for today know that it makes up between 55-60% of your weight. Optimal hydration is a must for your organs and bodily systems to perform effectively. It moves nutrients, hormones, antibodies and oxygen through your bloodstream and lymphatic system. And of course, it helps remove waste and toxins. To find out how much ounces of water you should have daily to maintain basic functions, divide your weight by two. To help assist in weight loss, increase the amount accordingly to between 80-100 ounces.
For more specific help of determining the glycemic index of certain foods, you can refer to a variety of online tools, apps, or books. A great list can also be found in Dr. A’s Habits of Health book which are referenced in the links above.
Have fun making out your next grocery list! And focus on those with lower glycemic index and leaner protein.