Understanding food categories and what they do for our bodies

Hi, all!  Today's blog is going to feature the main food categories, why we need them (what they do for our bodies), and some foods that I frequently eat from each category.  For your convenience, I have used the color-coded containers for each food if you are using the Portion Fix eating plan featured in many Beachbody programs, including 21 Day Fix and Fix Extreme.  It is recommended that you measure the foods how you eat them.  For example, if you're eating oatmeal and you want 1/2 c, cook the oatmeal and then measure.

Portion Fix containers

                                                         

Protein (Red)

Serving size:  4 ounces or 3/4 cup

Why we need it:  Protein is necessary for life!  It is in every part of our body.  It grows our muscles, strengthens bones, grows our hair and fingernails, carries oxygen through our bodies--protein is essentially the building-block for everything our body does.

Good sources of protein:  lean meats, such as chicken, turkey, steak (top sirloin, filet mignon), fish, shrimp, pork, Greek yogurt, tofu, eggs, beans, and soy.

My favorite proteins:  chicken breast, ground turkey (93% lean or higher), salmon, hard-boiled eggs, cottage cheese

Vegetables (Green)

Serving size:  1 cup

Why we need them:  Vegetables provide us with essential vitamins and minerals to help our body stay strong.  They are naturally low in calories and fat, making them great additions to any diet, they help lower blood pressure, and they may help to prevent certain diseases.

Good sources of vegetables:  Um, vegetables!  Eat them!  The more colors the better!

My favorite vegetables:  cucumber, bell pepper, onions, lettuce, carrots, beets, asparagus, broccoli, zucchini, cauliflower, string beans

Fruit (Purple)

Serving size:  1 cup or one piece

Why we need them:  Fruit has natural sugars, which can help curb cravings for sweets, they contain vitamins and minerals essential to health, they are typically high in fiber, and they contain water, which helps us to stay hydrated.

Good sources of fruits:  Fresh fruits.  If you eat canned fruits, make sure there is no sugar added.  Stay away from dried fruits as they tend to be high in sugar.

My favorite fruits:  pineapple, nectarines, strawberries, bananas (serving is 1/2), mango--but I love all fruits!

Carbohydrates (Yellow)

Serving size:  1/2 cup

Why we need them:  Our body converts carbs into sugar, which gives us energy, and they help to build muscles.  Carbs are also a part of many proteins and fats.

Good sources of carbohydrates:  whole-wheat breads, rice, pasta, oatmeal, and cereals.

My favorite carbohydrates:  oatmeal, Special K Protein cereal, 100% whole wheat breads and tortillas, whole-wheat pasta, and couscous

Healthy Fats (Blue)

Serving size:  1/4 cup

Why we need them:  Fat gives us energy, it moves vitamins through the body, it helps cell development and keeps our skin healthy.  It also feeds our brains.

Good sources of healthy fats:  avocado, raw nuts, cheese, hummus.

My favorite healthy fats:  avocado, almonds, CHEESE!  I love all cheeses.  Never met a cheese I didn't like.  Cheese, cheese, cheese!  Okay, moving on...

Dressings and Seeds (Orange)

Serving size:  2 tablespoons

Why we need them:  Just as with healthy fats, they are necessary for energy.  These foods are higher in fat content, though, so eat sparingly.

Good sources of dressings and seeds:  sunflower seeds, flax seeds, homemade dressings.

My favorite dressings and seeds:  flax seeds (although they do tend to get stuck in my teeth) and all of the dressings from the Fixate cookbook

Oils and Nut Butter

Serving size:  1 teaspoon

Why we need them:   Healthy oils provide omega-3 fatty acids, which our bodies need.  While they are labeled healthy fats and it is important to include these items to have a balanced diet, make sure to watch your intake because they are still fat.

Good sources of oils:  nut butters (peanut, almond, cashew), oils (olive, grapeseed, sesame, safflower), coconut oil, seed butters (tahini, pumpkin, sunflower).

My favorite oils:  olive oil and sesame oil (this stuff is amazing and a little goes a long way), all-natural peanut butter.

Spices and Herbs*

Serving size:  unlimited!

Why we need them:  They can help protect our bodies from diseases, such as heart disease and diabetes, and they provide high levels of antioxidants.  Plus, they add flavor to our foods without adding fat or calories!

Good sources of spices and herbs:  fresh ground pepper, cinnamon, nutmeg, chili powder, paprika, cardamom, cumin, garlic and onion powders, ginger; basil, oregano, parsley, thyme, sage, rosemary, mint, the list goes on and on!

My favorite spices and herbs:  chili powder and cayenne, cumin, fresh basil and mint.

There you have it!  A simple guide to the different food groups our bodies need and some of my favorite foods.  If you have a question about which group a certain food belongs to, I'd be glad to help you!  Remember:  it is so important for a healthy, balanced diet to eat from each of these food groups every day. Don't cut out any food group, as our bodies need them all to work efficiently.  The more you fuel your body with wholesome, healthful foods, you'll have more energy and will feel better!

*Spices and herbs belong to a category of foods called "Free Foods."  You can have as much of these foods as you want!  Some other foods in this category are water, pure extracts (peppermint, vanilla), vinegar (red wine, balsamic, rice), fresh fruit juices (lemon, lime, orange), garlic, and mustard.