From PHN Issue 35, Winter 2018
Preparing your own meals from items you purchase from commissary allows you to control what you’re putting into your meals and pay attention to the contents. Just as our body must consume a particular number of calories, it must also consume vitamins. Unfortunately, in most cases, kitchens overcook the vegetables and its extracting the vitamins we need. To make up for this, you can eat fruit…Regardless of what you eat, it’s good to drink water throughout the day in order for the body to function properly. Drinking water will help you digest food properly.
Collect different types of fruit throughout the three meals served. You can save bananas, apples, oranges grapefruit, and pears. Some places served canned fruit for the dessert. You can mix the fruit salad with tropical blend of nuts and drizzle with a little bit of honey.
- 2 Oatmeal Packs
- 2 Teaspoons Peanut Butter
- 1-2 chopped up bananas
- Hot Water
- 1 empty container
- *optional: commissary protein or breakfast shake
Instructions: First add oatmeal, peanut butter, and if you want ¼ packet of protein shake. Shake very well. Then add bananas and more hot water. Continue to shake and make sure nothing sticks to the bottom.
Spread Your Protein Throughout the Day. Most people can absorb only about 25-35 grams of protein at a time for muscle building and repair. The rest will turn to fat. As a guide, 30 grams is equivalent to five eggs, four ounces of chicken, or 20 ounces of low-fat yoghurt.
When you choose potatoes from commissary you should get the whole ones. The mashed potatoes are loaded with butter which is not a good form of fat. All the food you get from the line, you can add your own spices. You have to experiment, make more tweaks here and there, everybody is different. What works for one person might not work for the next.
Eat a balanced diet. All food is made up of three macro nutrients. Carbohydrates, proteins, and fats. You need all three for energy and tissue repairs so don’t eliminate any of them.
Try to cut out fried foods. The oil in which most foods are fried contains unhealthy trans fats. Fried food also has a ton of calories and often doesn’t contain the vitamins and minerals needed to maintain and improve, health.
Eat more leafy green and multicolored vegetables. Veggies, especially colorful ones, are high in vitamins and minerals, fill you up faster because of their high water content, have very few calories help food move through the digestive tract because they are high in fiber.
Eat more fruit. Fruits are high in vitamins and minerals. However, they have more calories because of their naturally occurring sugar.