Building a Balanced Plate

Carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables, and milk products. They are an essential fuel for the brain and body. Carbohydrates are broken down to provide glucose for the brain, muscles, and liver. 

Consuming enough carbohydrates throughout the day helps to: 

~Fuel higher-intensity training 
~Prolong endurance activity 
~Support daily energy demands 
~Maximize muscle gain 
~Maintain concentration and alertness 
~Delay physical and mental fatigue 

Examples of Carbohydrates 

~Whole Wheat Bread 
~White Rice 
~Pasta 
~Oatmeal 
~Potato/Sweet Potato 
~Corn 
~Peas 
~Butternut Squash 

Proteins are chains of amino acids, both essential and non-essential. Essential amino acids cannot be made by our bodies, so they must be consumed in the diet. Non-essential amino acids can be made by the body if we are eating a balanced, varied diet that includes both plant and animal-based proteins. Proteins are required for the structure, function, and regulation of all tissues and organs in the body.  

Consuming enough helps to: 

~Build, repair, and preserve tissue (muscle, skin, hair, bones) 
~Produce enzymes, hormones, and antibodies 
~Sustain energy levels 
~Increase meal satisfaction 

Sources: 

Plant-based proteins 

~Beans/legumes: soybeans, lentils, black beans, chickpeas 
~Nuts/seeds: almonds, peanuts, walnuts, pistachios, sunflower seeds, hemp seeds 
~Soy products: tofu, tempeh, soy milk 
~Whole grains: quinoa, farro, amaranth, oats 

Animal-based proteins 

~Meat/poultry: chicken, turkey, beef, pork 
~Fish and Seafood: salmon, tuna, shrimp 
~Milk and milk products: yogurt, cottage cheese 
~Eggs