This program was created with four key considerations:
Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like coconut yogurt, salmon, tahini, and kale. Magnesium is incorporated from food sources like peanut butter, broccoli, and chicken. Protein is an essential nutrient for bone health and makes up approximately 20% of the daily calories in this plan.
The minerals zinc and selenium are critical for immune function. This plan provides zinc from meat, fish, and poultry, and selenium from foods like chicken, eggs, bananas, and spinach. Vitamin A is an essential fat-soluble antioxidant that reduces oxidative stress in cells and is useful in the treatment of inflammatory diseases. This meal plan contains vitamin A sources like sweet potato, pistachios, bananas, and carrots. Vitamin C supports the immune system and is found in peppers, oranges, strawberries, and Brussels sprouts.
Eating the proper amount and type of carbohydrate is important to help balance insulin levels. This meal plan pairs high-fiber, complex carbohydrate sources with fats and protein to optimize blood sugars and energy levels. The plan provides up to 50 grams of fiber daily from foods such as fruits, vegetables, beans, nuts, and seeds. Soluble fiber is incorporated into the plan from oats, sweet potatoes, hummus, and beans and has been shown to improve glycemic control and lower cholesterol.
Fiber modulates the gut microbiome to create a healthy intestinal environment. Probiotics and prebiotics bring good bacteria into the gut. Probiotics found in fermented foods and cultured dairy products are live bacteria that can help boost your immune system and fight off bad bacteria. Prebiotics found in certain fruits, vegetables, and legumes, support digestive health by feeding the good bacteria. This meal plan combines nutrient-dense foods like yogurt with fruit to exert synergistic effects on gut health.
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