How to Start Eating Healthy For Beginners

How to Start Eating Healthy For Beginners

Keep it Simple Keep it Whole and Clean!

1. Eat More Greens.
2. Limit Junk Food.
3. Cut out Processed Sugar

Basic Healthy Foods!

• Protein like meat and legumes. 
• Fresh fruits and vegetables.
• Healthy carbohydrates like rice, quinoa.
• Healthy fats like almonds and olive oil.
• Occasional cheese and dairy.

There are three big macronutrients that we’re going to focus on as we build our plate like the image above:

• Protein: building blocks for our muscles.
• Carbohydrates: our bodies will burn as fuel. 
• Fats: can be burned as fuel, and also helps with nutrition absorption!

Your plate should hold:

2 serving of vegetables

1 serving of meat or protein source

1 serving of complex carbs such as sweet potato or brown rice

Protein can come from any number of sources, including:

• Meat (steak, bison, pork).
• Fowl (chicken, turkey, duck).
• Eggs!
• Fish and shellfish (salmon, tuna, shrimp).
• Legumes (black beans, chickpeas).

Here’s a list of veggies that can fill your plate:

• Broccoli
• Broccolini
• Cauliflower
• Spinach
• Kale
• Spaghetti squash
• Brussels sprouts
• Zucchini
• Cucumber
• Carrots
• Onion
• Asparagus

Examples of healthy carbohydrates:

• Rice, brown or white 
• Legumes, lentils
• Quinoa
• Potatoes
• Sweet potatoes
• Yams
• Pasta
• Whole grain bread.

Healthy fat can be found in foods like:

• Avocado 
• Almonds 
• Walnuts
• Macadamia nuts
• Olive oil
• Almond butter 
• Peanut butter

Keep it Simple Keep it Clean

• 1-2 servings of protein (¼ of plate)
• 2 servings of vegetables (½ of plate)
• 1 serving potatoes, rice, or pasta. (1/4th of plate)
• 1 serving of fat (size of your thumb)
• 1 zero calorie or low calorie beverage (water, diet soda, tea)

Keep Snack Simple and Clean!!!!

Fruits are full of nutrients, packed with fiber, and can make for a great snack or part of a protein-focused breakfast!

• Apple: 95 cal, 25g carbs, 4.4g fiber. 
• Banana: 105 cal, 27g carbs, 3.1g fiber. 
• Orange: 45 cal, 11g carbs, 2.3g fiber. 
• Pear: 100 cal, 28g carbs, 3g fiber. 
• Peach: 59 cal, 14g carbs, 2.3g fiber. 
• Strawberries (1 cup): 47 cal, 11g carbs, 3g fiber. 
• Pineapple (1 cup): 82 cal, 22g carbs, 2.3g fiber. 
• Grapes (1 cup): 62 cal, 16g carbs, 0.8g fiber. 
• Raspberries (1 cup): 65 cal, 15g carbs, 8 fiber. 

Fruit is a better, healthier alternative to nutrient-empty food from a vending machine.

Start eating healthy today with literally one change:

• Try a new vegetable.
• Cut one soda out of your day. 
• Prioritize protein in your next meal. 
• Swap out one high calorie drink for a zero calorie drink.

Healthy eating will change your life. 

But it needs to fit INTO your life too. 

Small changes, not dramatic shifts!

You don’t have to give up the foods you love, you just need to PLAN for them. Keep it Simple and Keep it Clean!