I guess the most straightforward answer here is to try and get a good macronutrient balance. Probably around 50% carbs, 30% protien, 20% fat.
You wanna eat everything as unprocessed & wholegrain as possible, else you're just gonna end up getting fat and causing bloodsugar spikes all the time. Fuck off the fast food as much as possible, no more than 1-2 a week max.
Eating frequently, like 4-5 times a day is also a good idea, with each meal split like I put above. I've put down some sources for you below.
Some simple examples might be:
Chicken, wholegrain rice, broccoli, nuts Salmon, sweet potato, green beans Lamb chops, wholewheat pasta, green veg etc
Exercise as much as you can, and eat as much as you can. It's pretty simple in theory, much harder in practice. Good luck, shout back if you need more advice!
Proteins
According to RDI, between 10 and 35% of calories should come from protein.
Foods that are a source of protein include:
Animal protein: Meat, poultry, fish, eggs, milk, cheese and yogurt provide high biological value proteins, because they contains all the essential amino acids. Plant proteins: Plants, legumes, grains, nuts, seeds and vegetables provide low biological value proteins. However, combining proteins from different plant sources in the same meal often results in a mixture of higher biological value. Examples of such combinations are: beans with rice, pasta or manioc, chickpeas with bread, lentils with potatoes, vegetables with cereals. Carbohydrates
According to the RDI, between 50 and 55% of calories should come from carbohydrates and 20-35 g dietary fiber per day should be taken by all those over two years of age.
Sources of dietary carbohydrates include:
Monosaccharides: fruits, berries, vegetables and honey. Disaccharides: table sugar, sugar beet, sugar cane and fruits. Polyols: Isomalt Oligosaccharides: grains and vegetables Starch polysaccharides: cereals, whole grains, rice, pasta, potatoes, peas, corn and legumes. Non-starch polysaccharides: dietary fiber such as cellulose, hemicelluloses, pectins and gums. Fats
Sources of dietary fats include:
Saturated: Butter, cheese, meat, meat products (sausages, hamburgers), whole milk and yoghurt, pies, pastries, lard, dripping, hard margarines and baking fats, coconut and palm oil. Monounsaturated: Olives, rapeseed, nuts (pistachio, almonds, hazelnuts, macadamia, cashew, pecan), peanuts, avocados, and their oils. Omega-3 polyunsaturated: Salmon, mackerel, herring, trout (particularly rich in the long chain omega-3 fatty acids EPA or eicosapentaenoic acid and DHA or docosahexaenoic acid), walnuts, rape-seed, soybean flax seed, and their oils. Omega-6 polyunsaturated: Sunflower seeds, wheat germ, sesame, walnuts, soybean, corn and their oils. Certain margarines Trans fatty acids: Some frying and baking fats (hydrogenated vegetable oils) used in biscuits, cakes and pastries, dairy products, fatty meat from beef and sheep.
-------------------- Let it be seen that you are nothing. And in knowing that you are nothing... there is nothing to lose, there is nothing to gain. What can happen to you? Something can happen to the body, but it will either heal or it won't. What's the big deal? Let life knock you to bits. Let life take you apart. Let life destroy you. It will only destroy what you are not. --Jac O'keeffe
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