We all know that health and nutrition are strictly connected.
Whether you’re struggling with low energy or experiencing painful daily bloat, here you can find some useful advices of what to eat—and when—for optimal health.
Breakfast
Breakfast is incredibly important to boost metabolism and prevent chronic illness. The ideal time to eat your first meal is within two hours of waking up. Protein and fiber-rich foods are the best choice. Here’s an example:
50% fiber: leafy greens, berries, steel-cut oats
25% lean protein: eggs, chicken sausage, tofu, black beans
25% healthy fats: avocado, coconut oil, extra virgin olive oil
Lunch
Don’t wait too long to have lunch! It can lead to unhealthy food choices and energy slumps. A study showed that individuals who use to have lunch earlier (before 3 p.m.) had overall better markers of health. Here an example of a perfect lunch break:
50% fiber-rich veggies: kale, brussels sprouts, bell peppers
25% lean protein: chicken breast, tempeh, ground turkey
25% healthy fats: avocado, coconut oil, extra virgin olive oil
Snack
It’s ideal to have three filling, balanced mini meals that keep you satisfied for hours. Try to think of each snack as a “mini-meal” that focuses on whole, minimally processed foods just as a main meal would.
Try out these snack ideas: hummus + cut-up veggies, edamame, almonds + fruit
Dinner
The last meal of the day can sometimes be the trickiest of all. Generally, consuming dinner 3-4 hours before sleeping allows for a natural 12-hour fasting window. This helps our body replenish, restore, and rejuvenate all the good stuff while we sleep—and not have to worry about digesting food! Here an example:
50% fiber-rich veggies: beets, spinach, asparagus
25% protein: wild-caught fish, tofu, lentils
25% complex carbohydrates: quinoa, brown rice, sweet potatoes