The next "Basic" principle I recommend is balancing your meals. What do I mean by balancing your meals? I am not talking about keeping your plate from falling off the table...although with small children in the house, I know that finishing a meal without some of it ending up the floor is no small accomplishment.
So, exactly how much of each macro-nutrient should you have a day? Here's a very generic breakdown (for a more specific plan geared towards your goals, contact me):
Protein = 1g per lb of body weight (or ideal body weight if you are obese)
Carbs = 40% of your calories should come from carbs
Fats = fill your remaining calories with calories from fat, 1 g of fat = 9 cals
Balancing your meals means making sure you get the right proportion of the three macro-nutrients, protein, carbohydrates and fats. There is an easy trick I learned to help you do this, it's called the plate method. When you are dishing up your food, visually split your plate in half. Fill an entire half with veggies and drizzle with olive oil, top with a pat of real butter, or cook them coconut oil.
Then split the other half of the plate in two. Fill 1/4 of your plate with meat or other protein source (beans or tofu, etc. if you are a vegetarian) and the 1/4 with your carbohydrates (grains, potatoes, bread, etc.) It's a really simple way to make sure you are getting enough protein and vegetables, and limiting the amount of carbohydrates you have so that you do not go overboard. Carbohydrates are important for energy and health, but many people eat way more than the recommended serving amount. This is an easy way to help with portion control.
Then split the other half of the plate in two. Fill 1/4 of your plate with meat or other protein source (beans or tofu, etc. if you are a vegetarian) and the 1/4 with your carbohydrates (grains, potatoes, bread, etc.) It's a really simple way to make sure you are getting enough protein and vegetables, and limiting the amount of carbohydrates you have so that you do not go overboard. Carbohydrates are important for energy and health, but many people eat way more than the recommended serving amount. This is an easy way to help with portion control.
The plate method works best with lunch and dinner. For breakfast, fill up a bowl with 1/2 c. cooked whole grain of some sort (oatmeal, kashi cereal, etc.), have a serving of fruit and fill a small plate with eggs. If you are vegetarian you may want to look into getting some hemp protein powder or have some Greek yogurt or cottage cheese. I don't know too many people who enjoy beans or tofu for breakfast. :)
Protein = 1g per lb of body weight (or ideal body weight if you are obese)
Carbs = 40% of your calories should come from carbs
Fats = fill your remaining calories with calories from fat, 1 g of fat = 9 cals
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