Innate WINTER wellness - week 4 nutrition plan

Hello and welcome to week 4!

Eggs play a big role in breakfast dishes this week. Eggs are super versatile whilst being exceptionally nutrient dense. They provide multiple vitamins and minerals as well as good quality fats and protein. The protein they provide is one of the highest quality, as eggs contain all 9 essential amino acids. These are the building blocks of protein which are essential for the strength and repair of muscle and tissue, amongst other things.

An average serving of 2 eggs contains:

• 82% of your daily vitamin D requirements
• 50% of your daily folate requirements
• 25% of your daily riboflavin (Vitamin B2) requirements
• 40% of your daily selenium requirements 

Eggs can also help cholesterol as they increase your high density lipoprotein (HDL - good cholesterol).  Eggs are rich in omega 3's (good fats) which increase HDL, as opposed to saturated fats, which increase your 'bad' cholesterol (low density lipoproteins or LDL). Many people used to believe that eggs weren't good for you because of the cholesterol they contained, however it's important to have healthy fats in our diet as they perform multiple roles in the body, such as the structure of our our cell membranes.

Because of the high levels of protein, eggs are quite filling too which helps control hunger and weight management. Eating good quality proteins keeps us feeling full for longer. When we eat foods with a high glycemic index or that are high in sugar, we get an immediate 'high' followed by a quick 'low.' This impacts blood sugar levels and causes us to eat more food, more often!

Well, I'll let you have a look at week 4, I hope you enjoy the variety this week and are learning along the way.....

BREAKFAST

LUNCH

SNACKS

DINNER

DAIRY AND VEGAN / VEGETARIAN ALTERNATIVES