Skip to content

Healthy Living Series Week 4, Carbs Proteins and Fats


The best carbohydrates are those that are low in starch, low in sugar, and high in fiber such as:

  • Fruits: Apples, apricots, berries, cantaloupe, cherries, grapefruits, grapes, honeydew, kiwi, oranges, peaches, pears, pineapple, plums and watermelon.
  • Grains: Black beans, chickpeas, kidney beans, lima beans, lentils, navy beans, pinto beans, white beans.
  • Starches: Sweet potato, whole grain pastas and yams.
  • Vegetables: Artichokes, asparagus, broccoli, cabbage, cauliflower, celery, cucumber, green beans, eggplant, leaf lettuce, onions, radishes, tomatoes, and zucchini.

Carbohydrates are the brains main energy source. When broken down, carbohydrates turn into sugar in your bloodstream.

Protein is the main building block of your body. Of the 3 macronutrients (carbohydrates, proteins, and fats), protein is the only one that can’t be stored in the body for later use. Protein is crucial to a strong immune system, and vital to good health. Protein promotes stable blood sugar levels, hormone production and balance, body fluid balance, and provides optimal cellular growth, repair and metabolism.
Protein Sources:

  • Eggs, egg whites
  • Fish
  • Lean meats
  • Low-fat cottage cheese
  • Low-fat mozzarella cheese
  • Skinless poultry
  • Protein powders (rice, soy, whey)

**It is important to note that if you do not consume the right amounts of lean protein, your body will begin to store fat instead of burning it.**

Fats that are hydrogenated or processed are not good for you. (margarines, vegetable shortenings). The right kind of fats actually can signal your brain that you are full. They also aid in blood sugar stabilization, the absorption of vitamins A, D, E, and K. The right fats can also strengthen cell walls, protect mucous membranes and provide fuel for long-term energy production. The best sources of “good” fats can be found in:

  • Avocados
  • Cold water fish
  • Crab
  • Raw nuts
  • Nut butters
  • Safflower mayonnaise
  • Olive oil, sesame oil and sunflower oil

How to determine the amount of protein you need

Weight in pounds divided by 2.2=weight in kilograms. You need between 1 and 1.8 grams of protein for every kilogram you weigh. The upper end of the range is recommended for people with illnesses.
After any surgery you will need a new nutritional plan. Please discuss this with your surgeon or dietitian, they will assist you in helping you learn about the changes in eating habits that you will need to make.



Leave a Reply

Your email address will not be published. Required fields are marked *