{"id":1294,"date":"2009-09-30T01:02:24","date_gmt":"2009-09-30T01:02:24","guid":{"rendered":"http:\/\/drconnieamundson.com\/?p=1294"},"modified":"2009-09-30T01:02:24","modified_gmt":"2009-09-30T01:02:24","slug":"whats-for-dinner","status":"publish","type":"post","link":"https:\/\/heartmountainchiropractic.com\/es\/whats-for-dinner\/","title":{"rendered":"What&#8217;s For Dinner? (September 2009)"},"content":{"rendered":"<p>When  cooking dinner, many people think in terms of calorie counting or what they\u2019re  \u201ccraving\u201d at the time.  Food can be  broken down into basically two categories: Energy (calories from fat,  carbohydrates and protein) and Nourishment (the nutrient density of the food;  vitamins and minerals contents).  When  determining your menu plan we recommend first to think of \u201cNourishment\u201d.  It\u2019s the nourishment aspect of your meal that  contains the vitamins and minerals needed for the thousands of metabolic  reactions occurring in the body.  But,  you also need the \u201cenergy\u201d portion of this equation so that your cells have the  fuel to drive these metabolic reactions.<\/p>\n<blockquote>\n<p>Keep in  mind; foods do not contain ONLY calcium or ONLY carbohydrate or ONLY  protein.  Foods are a mixture of a little  bit of everything.<\/p>\n<\/blockquote>\n<p>Yet, individual  foods are typically known for the largest percentage of energy or nourishment  that it provides.  For example, when we say  \u201cnuts are a great source of quality fats\u201d, we are communicating that they  contain a large percentage of fat per volume.   However, nuts are a good source of protein as well.  So, you can use nuts to boost the protein or  fat content of your meal.<\/p>\n<p>When  choosing what you\u2019ll eat for your bigger meals like breakfast, lunch or dinner,  we suggest this standard thought process:<\/p>\n<ul>\n<li>Nourishment:  Choose at least 2 fruits and vegetables.   This can be a combo of 1 fruit and 1 vegetable or 2 vegetables.  You can choose more vegetables for the meal  if you like but your biggest meals need to include at least 2 servings from the  fruit\/vegetable category.  Try to mix it  up!  Don\u2019t eat the same fruits and  vegetables all the time. <\/li>\n<li>Protein:  you must have protein with every meal.   25-35% of the meal needs to be of a protein source.  Protein can come from plant based sources  like beans, seeds, nut, sprouts, and quinoa or it can come from animal based  sources like fish, eggs, chicken, turkey and possibly small amounts of red meat  if OK\u2019d by your nutritionist.  If you  have a normal serum ferritin and normal serum iron, then 4-6oz of red meat  should be OK for you to consume on a weekly basis.<\/li>\n<li>Carbohydrates:  this is your main energy source.  It\u2019s  the primary fuel that your cells prefer.   Depending on your activity level and diabetic status, we recommend  40-60%.  Carbohydrates come from many  food sources but when thinking in terms of a side dish of carbohydrates, we are  implying mashed potatoes, pasta, rice, whole grain bread, or couscous.  Your fruits and veggies are also a good  source of carbohydrates.<\/li>\n<li>Fats:  there should always be some source of fat in your meal.  Fat contains many nutrients such as A, D, E,  and K and is required to absorb certain nutrients like CoQ10.  You meal should contain anywhere from 15-25%  fat.  If your meal contains animal  proteins, then there will be some fat consumed from the meat.  Other quality sources of fat to consider are  raw olive oil (use it to dip your whole grain bread in!  Yum!), coconut butter (cook with it, spread  on corn on the cob, spread on whole grain bread or crackers), avocados, seeds  and nuts. <\/li>\n<\/ul>\n<p>Balancing your meals can be pretty tricky sometimes but if  you follow our 4 principles, you\u2019ll come pretty close!  Happy eating!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When cooking dinner, many people think in terms of calorie counting or what they\u2019re \u201ccraving\u201d at the time. Food can be broken down into basically two categories: Energy (calories from fat, carbohydrates and protein) and Nourishment (the nutrient density of the food; vitamins and minerals contents). When determining your menu plan we recommend first to [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"categories":[7],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What&#039;s For Dinner? 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