High Performance Fuel – Carbohydrates
Getting enough fat and protein in our diet will help us build muscle, lose body fat, and provide a secondary fuel for energy production. Our primary fuel will come from carbohydrates. Carbohydrates are generally divided into two groups: simple and complex. Simple carbohydrates are usually processed and provide quick energy. Unfortunately, they also provide a very unstable fuel source that is not sustainable and will become detrimental over time. Simple carbohydrates include sugar (all forms, including table sugar/sucrose, cane sugar, beet sugar), high fructose corn syrup, honey, white flour products, fruit juice, sodas, and most white/wheat breads and pastas. We want to minimize these in the diet.
Complex carbohydrates should make up the bulk of our diet as they provide lasting energy. They also provide a high amount of other nutrients, including vitamins, minerals, fiber, water and phytonutrients (nutrients found in plants that are not vitamins or minerals) to help obtain and maintain optimal health. People should get most of their complex carbohydrates from whole, fresh (or frozen) vegetables and fruits, including beans, peas and lentils. Smaller amounts of whole grains and whole grain products should also be consumed.
So How Much Do I Eat – Portions
So how much of each of these do we need? A good rule of thumb is to divide your plate up into 4 equal sections. 2-3 of those sections should consist of vegetables and fruits at every meal; I suggest 75% of your plate (3 sections) should be vegetables and/or fruits for at leas 1-2 meals/day. One of those sections will contain your protein and fats at every meal. About one meal a day, one section can contain a whole grain or whole grain product. Eating this way will help insure you keep a predominately alkaline diet that provides all the nutrients you need to optimize health.