CARBS, PROTEIN & FAT

Many people have asked us if they should cut out carbs, or cut out fats, in order to lose weight. The answer is definitely NO!

All three macro-nutrients (carbohydrates, protein & fat) are essential for our health as well as for weight loss. The key is to choose the healthiest foods from each group.

Here are our recommendations:

Carbohydrates

It is important to choose carbohydrates wisely. Foods in the basic food groups that provide carbohydrates such as fruits, vegetables, grains, and milk are important sources of many nutrients. Choosing plenty of these foods, within the context of a calorie-controlled diet, can promote health and reduce chronic disease risk.

Good choices for carbohydrates are: brown rice, whole wheat, oatmeal, vegetables, fruits, and whole grain breads, pastas & cereals.

Protein
You should eat a small amount of protein with every meal & snack throughout the day. The protein will keep your blood sugar stable and will reduce cravings. Good sources of protein include: egg whites, fish and seafood, skinless chicken or turkey breast, legumes, nuts, soy, low-fat and non-fat dairy products.

Fat
Unsaturated fats are the ones that are healthy for your heart. Examples include nuts, seeds, avocados, olives, fish, olive oil, safflower oil.

Saturated fats generally come from animal foods, and these should be limited because they can clog your arteries and contribute to heart disease. Saturated fats include meats, cheese, milk, ice cream, butter.

Trans fats start out as a liquid and are then heated (hydrogenated) to create a solid or semi-solid. These fats are toxic and should be avoided. Examples of trans fats include margarine and shortening. Trans fats are used in most commercially baked goods and fast foods. If you ever see the words "partially hydrogentated" on a food label, that means it contains trans fats.

It is best to add healthy fats to your diet, cut down on saturated fats, and eliminate trans fats.