When it comes to maintaining a healthy lifestyle, one of the most important factors is the food we consume on a daily basis. As the saying goes, “you are what you eat”. And if you’re looking to get into shape and achieve your health goals, then the 21 Day Fix program is an excellent option to consider. This program not only helps you understand nutritional values, but also provides you with a list of foods that are most beneficial to your body. You can download and print out the 21 Day Fix food chart here, and let’s dive into some of the key foods it recommends.
Proteins
Proteins are essential for building and repairing muscles, and are also necessary for maintaining a healthy immune system. They’re also great for keeping you feeling fuller for longer periods of time, which can help prevent overeating. The 21 Day Fix program recommends a variety of protein sources such as:
- Chicken breast
- Turkey breast
- Fish (such as salmon or tilapia)
- Lean beef
- Eggs
- Greek yogurt
- Cottage cheese
- Tofu
- Tempeh
It’s important to make sure you’re consuming the right amount of protein for your body type and activity level. The 21 Day Fix program provides guidelines for how much protein you should consume based on your weight and personal goals.
Vegetables
Vegetables are packed with essential vitamins, minerals, and fiber that our bodies need to function properly. They also contain antioxidants which can help reduce inflammation and improve overall health. The 21 Day Fix program recommends a variety of colorful vegetables such as:
- Broccoli
- Carrots
- Spinach
- Kale
- Peppers (all colors)
- Cucumbers
- Tomatoes
- Zucchini
- Mushrooms
It’s important to eat a variety of vegetables in order to get all the benefits they have to offer. The 21 Day Fix program recommends consuming at least 3 servings of vegetables per day.
Carbohydrates
Carbohydrates are our bodies’ main source of energy, and are essential for fueling our workouts and our daily activities. However, not all carbohydrates are created equal. The 21 Day Fix program recommends consuming “smart” carbohydrates which are high in fiber and are digested slowly, such as:
- Quinoa
- Brown rice
- Oats
- Whole wheat bread
- Whole wheat pasta
- Beans
- Sweet potatoes
- Winter squash (such as acorn or butternut)
- Corn
The 21 Day Fix program recommends consuming a certain amount of carbohydrates based on your weight and activity level. It’s also important to make sure you’re balancing your carbohydrate intake with your protein and vegetable intake.
Fruits
Fruits are a great source of vitamins, minerals, and fiber. They’re also a healthier alternative to processed snacks and sweets. The 21 Day Fix program recommends a variety of fruits such as:
- Apples
- Berries (such as strawberries, blueberries, or raspberries)
- Oranges
- Grapefruit
- Bananas
- Kiwi
- Mango
- Pineapple
- Watermelon
It’s important to consume fruits in moderation as they can be high in sugar. The 21 Day Fix program recommends consuming at least 2 servings of fruit per day.
Healthy Fats
Healthy fats are essential for our bodies to function properly, and can also help reduce inflammation and improve heart health. However, it’s important to consume healthy fats in moderation as they are high in calories. The 21 Day Fix program recommends consuming a variety of healthy fats such as:
- Avocado
- Nuts (such as almonds, cashews, or walnuts)
- Seeds (such as chia, flax, or pumpkin)
- Extra virgin olive oil
- Coconut oil
- Natural nut butter (such as almond or peanut)
- Cheese (such as feta or goat cheese)
The 21 Day Fix program recommends consuming healthy fats in moderation, and provides guidelines for how much you should consume based on your weight and personal goals.
Conclusion
The 21 Day Fix program is an excellent option for those looking to improve their eating habits and achieve their health goals. By focusing on a variety of protein sources, colorful vegetables, “smart” carbohydrates, fruits, and healthy fats, you can ensure that your body is getting all the essential nutrients it needs to function properly.
Remember to also stay hydrated by drinking plenty of water throughout the day, and to listen to your body’s hunger cues. Consistency and dedication are key to achieving your health goals, and the 21 Day Fix program can help guide you towards a healthier, happier you.
