WHOLE DIET APPROACH TO HEALTHY EATING

Good EATS does not label food as "good" or "bad."  With this wholesome approach to dieting with a variety of options, we allow our clients an opportunity to learn how to build a new relationship with food and dieting that will foster not only better physical health, but also mental health.  With the support of their Good EATS coach, each client can feel comfortable ordering food choices they enjoy, knowing they are balanced and nutritious.

 

BALANCE   |   VARIETY   |  MODERATION

Balance

 

Cook with Extra Virgin Olive Oil

Helps guard against cardiovascular diseases, including hypertension (high blood pressure), stroke, and hyperlipidemia (high blood cholesterol and triglyceride levels).

Helps reduce inflammation, endothelial dysfunction (problems with the inner linings of blood vessels), thrombosis (blood clots)

 
Reduced Sodium

The U.S. Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 milligrams (mg) per day.

Many Good Eats meals are approximately 480 to 600 mg of sodium or less that fit into the guidelines for sodium control.

At least one serving of Vegetables or Fruit

Fruits and vegetables are nutrient dense with vitamins, minerals, antioxidants and fiber.

Antioxidants help protect the body from oxidant stress, diseases, and cancers.

Soluble dietary fiber helps lower cholesterol and insoluble fiber aid in digestive health.

Whole Grains

Whole-wheat pasta, whole wheat wraps, brown rice are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium).

A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 Diabetes, obesity, and some forms of cancer.

Lean Protein

Lean ground beef, lean ground turkey, chicken and fish selections offered to help build muscle and maintain immunity without increasing saturated fat linked to increased cholesterol.

Variety

 

Breakfast

Protein pancakes and protein oatmeal provides the combination of whey and casein protein found in cow’s milk, which offers reliable nutrition to restock glycogen stores, promote protein synthesis and repair muscles while providing beneficial nutrients such as calcium, vitamin D and vitamin A.

Salads

Leafy green salads, rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene.

Wraps

Whole-wheat wraps provide a good sources of fiber to aid digestion, calcium to assist bone health and a good source of manganese, a mineral that your body relies upon for normal brain and nerve function.

Entrees

Stir-fries, Thai dishes, BBQ dishes offer significant sources of potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets.

Pre/Post-Workout Meals

Energy bites, rice bowls designed to be low in fat and higher in carbohydrates with moderate protein.

For strength training, the recommendation is a 2:1 carb to protein ratio. Strength trainers break down more protein during workouts so they need to replenish that with a pre or post workout meal that helps them do just that.

Endurance training on the other hand, works best with a 4:1 carb to protein ratio as endurance athletes need more energy and this is supplied by carbs.

Low-Carb

Lettuce Wraps, low-carb entrees tend to have low energy densities because of both their high water and their high fiber contents which may increase satiety

Paleo

Zucchini noodles and cauliflower rice entrees mimicking the late Paleolithic era by excluding dairy products, cereals, refined cereals, refined sugars, refined vegetable oils, fatty meats and salt. This has lead to a lower glycemic load, more vitamins and minerals.

Moderation

 

Snacks

Mini plates, protein cookies, paleo brownies, and other snacks help stabilize metabolism and normalize blood sugar.

Smoothies

One of the major benefits of vegetable smoothies is that several servings of vegetables and fruits may be consumed in one sitting. According to theHarvard School of Public Health, you should aim to consume at least nine servings of vegetables and fruits each day.

Increased fiber intake promotes healthy digestion, prevents blood sugar spikes after eating and helps lower blood cholesterol.

Juices

Juicing benefits the body since it may absorb the nutrients faster and gives your digestive system a rest from working on fiber.

Juicing may reduce risk of cancer, boost immune system, help remove toxins from the body, aid digestion and help with weight maintenance.

Ready to find out more?

Ready to learn more?