The 2 key things to include at every meal
There are two key things I always strive to see on my plate....do you have any guesses?
If you said PROTEIN first then you are right. Women start losing muscle in their mid 30s and we need to eat enough protein to stall/slow down this process, to stay strong and healthy. Protein is also a major player in immunity.If you are catching every cold or virus going around, check your protein intake.
I always suggest aiming for a palm size portion with every meal and that is equivalent to about 20-30 grams.
The second thing is FIBRE, and I am not talking about supplements. Bring on the vegetables, fruits and whole grains!
We need fibre for gut health = mood health, energy, healthy cholesterol & blood sugar levels etc. The most common sign you are not eating enough fibre is constipation and that alone brings a host of aches and pains.
ARE YOU GETTING ENOUGH OF BOTH?
Here are 2 tips to get you there:
Keep protein ready to eat. This step makes putting a meal together a much quicker process. Some of my go-tos: frozen cooked shrimp, salmon, tuna, beans, edamame.
Buy vegetables in season. These are not only more affordable but have high nutritional value. Stick to those you like and are likely to eat. Don’t force yourself to eat anything you don’t like just because you hear it is healthy (looking at you kale!)
If you are pressed for time and can afford it buy pre-cut veggies or quick salads. Don’t forget your whole grains are also a great source of fibre!