Our Nutrition Protocol
1. We Focus on Whole, Unprocessed Foods:
Carbohydrates: Choose complex carbohydrates like whole grains (brown rice, quinoa, oats), legumes (beans, lentils), and vegetables. Limit refined grains and added sugars found in sweets, sugary drinks, and processed foods.
Fiber: Prioritize high-fiber foods like fruits, vegetables, whole grains, and legumes. Fiber helps regulate blood sugar levels and promotes gut health. We aim for 25-35 grams of fiber per day.
Protein: Include lean protein sources like fish, poultry, beans, lentils, tofu, and low-fat dairy.
Healthy Fats: Choose unsaturated fats found in nuts, seeds, avocado, olive oil, and fatty fish. Limit saturated and trans fats from red meat, full-fat dairy, and fried foods.
2. Mindful Eating and Portion Control:
Eat Slowly: Pay attention to hunger and fullness cues. Slow down and savor your food.
Portion Sizes: Be mindful of portion sizes to avoid overeating. Use smaller plates and bowls to help with portion control.
Limit Snacking: Choose healthy snacks like fruits, vegetables, nuts, or yogurt if you need them.
3. Stay Hydrated:
Drink Water: Make water your primary beverage. Limit sugary drinks like soda, juice, and sweetened tea.
