- Pounds: 278.7
- BMI: 37.8
- Fat: 49.6%
- Muscle: 47.7%
- BP: High Stage 2
This is the first day using YooR COACH and track my weight and progress from now on.
YooR COACH asked me if I have any health conditions?
I said I have high blood pressure.
YooR COACH replied:
“Eat a nutrient-rich caloric correct diet is a diet that provides your body with all the nutrients it needs while also being the right number of calories for your individual needs.
This means eating a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean protein, and healthy fats. It also means paying attention to your calorie intake and making sure you’re not eating too many or too few calories.
A nutrient-rich caloric correct diet can help you maintain a healthy weight, improve your overall health, and reduce your risk of chronic diseases.”
YooR COACH suggested:
a sample nutrient-rich diet:
Breakfast
Oatmeal with berries and nuts
Yogurt with fruit and granola
Eggs with whole-wheat toast
Smoothie with spinach, avocado, and protein powder
Lunch
Salad with grilled chicken or fish
Soup and salad
Whole-wheat wrap with hummus and vegetables
Veggie burger on a whole-wheat bun
Dinner
Salmon with roasted vegetables
Chicken stir-fry with brown rice
Lentil soup
Quinoa bowl with black beans, corn, and salsa
Snacks
Fruits and vegetables
Nuts and seeds
Yogurt
Hard-boiled eggs
This is just a sample diet, I will adjust it to fit your individual needs and preferences. However, it provides a good starting point for creating a nutrient-rich diet that is right for you.
Here are some additional tips for following a nutrient-rich diet:
Eat a variety of foods from all food groups.
Choose nutrient-dense foods, such as fruits, vegetables, whole grains, lean protein, and healthy fats.
Limit processed foods, sugary drinks, and unhealthy fats.
Cook more meals at home and use fresh ingredients whenever possible.
Read food labels carefully and choose foods that are low in calories, sugar, and unhealthy fats.
Make gradual changes to your diet so that they are more sustainable.
Following a nutrient-rich diet can help you improve your overall health and reduce your risk of chronic diseases. It can also help you maintain a healthy weight and feel your best
