In this video I show you a free and easy way to track your vitamins and minerals each day.
But I also show you the right source of nutrients for your body.
And I answer the question – does the perfect diet actually exist?
** Please note that this post may contain affiliate links which means that I can receive a small payment if you make a purchase through my links.
Hi, Katherine Kyle here from greenthickies.com.
I just wanted to show you the perfect diet.
We’re in Chronometer, which is an online piece of software that you can use.
It’s free to use.
This is what I use to track my nutrients and my calories on the different meals that we create for you in The Leaf System.
I just wanted to show you a typical day eating food from The Leaf System and how The Leaf System food matches all of your nutrients, minerals, and vitamins for the day.
If you look down here, what I have done is I have entered in all the ingredients at the top for a typical day on The Leaf System.
Down here it shows you all of the nutrients.
As you can see, the calories are round about 1,400 calories.
You might eat a little bit less than this, or maybe a bit more, depending on your activity levels and how tall you are.
This is a list of all of the nutrients.
As you can see, even from the food we’ve managed to hit enough water, but I would still recommend drinking more water.
We have got the recommended protein.
We’ve managed to get more than the recommended protein, so 52 grams of protein a day.
That’s fine for a woman.
That’s a good amount of protein.
We’ve also got all these vitamins here.
These are all more than 100%, apart from the B12, which is difficult to get in food.
The fact that we’ve got any B12 is a good sign.
This is a vitamin and mineral that most people do need to supplement anyway, vitamin B12, because we don’t really get enough of this in our food from any kind of diet.
That is definitely something that most people will need to supplement.
But, as you can see, we have got some B12 in here, which is great.
Then everything else is either 100% or a lot, lot higher.
As you can see, it’s very, very nutrient-dense.
Who needs multivitamins when you have got a diet that is this high in nutrients?
You’ve got everything you need here.
It’s all completely covered.
This is just a typical day.
The thing is, with healthy diets as well, some days you might get more of one nutrient and less of another.
The next day you might get less of that nutrient and more of a different one.
As long as it balances out across a whole week, which they’ll do …
All of the meal plans in The Leaf System definitely do balance out across the whole week.
It might not be this perfect every single day, but some days will be less and some days will be more.
As long as you eat a variety of different meals within The Leaf System, then you have got no problems with getting all your nutritional needs met.
Just to show you what a typical day might look like, these would be some of the ingredients in The Leaf System.
We would also include herbs and spices and things to add flavour.
This is not necessarily every single ingredient, but these are all the main ingredients that provide most of the nutrition below.
On a typical day you might drink a Green Thickie for breakfast and Green Thickie for lunch.
Your Green Thickie, you would have your spinach.
You would throw in some almonds.
You might have some sweet potato or one of the other fillers, but sweet potato is amazing in smoothies.
You might not like the sound of that, but it’s seriously delicious.
You might have some dates, some seeds, some fruit, mango, blueberries, throw in some almond milk, and potentially some avocado.
That’s another type of filler in the Green Thickie, and your spring water as well.
You throw all that.
There’s your breakfast and lunch.
That’s such a fast meal.
Then here is a typical evening meal.
This is another very, very fast meal that can be made in just a few minutes.
You could make a mushroom omelette.
You’ve got your mushrooms and you’ve got your eggs.
You cook that as an omelette.
Then on the side you could have some black beans cooked with a little bit of sea salt, and some broccoli on the side.
This, it seems like such an easy, such a fast meal to make.
But you’ve literally, you’ve met all of your nutrients just in one days, and not just met them; you’ve exceeded most of them in a big, big way, which is amazing.
Because you get all of these nutrients from whole, real food, then you don’t have to worry about having more vitamins and minerals than your body needs.
Because the daily requirement is just a minimum that you have to get at least this amount of vitamins.
Some vitamins, it is dangerous if you consume too much of them, but only in a very artificial form.
Say, for example, you took vitamin A in a capsule.
There would be a limit on how much you should take because this is usually an artificial food.
It’s created in a factory and it’s the vitamin A that’s been taken on its own in isolation.
The body doesn’t really know what to do with those kind of vitamins.
It’s completely different from eating a whole food.
Say for example you ate some fruit, and just one of the nutrients in fruit is vitamin A.
You don’t have to worry that you’re getting more vitamin A than the minimum, or even the maximum requirement, because it’s coming straight from healthy, whole food, and the body knows exactly what to do with it.
It knows how to process it and it uses all these vitamins in exactly the right way when they come from whole, natural, real food.
That’s exactly what we wanted to do with The Leaf System.
We didn’t want to have any processed ingredients in here that are going to cause the body harm, that are going to be difficult and expensive to buy and you might not be able to get hold of them.
We wanted to include very basic, local, natural whole foods that everybody can get hold of.
I want to encourage you, if you are already a Leaf System member, to really try and stick to The Leaf System and make sure you’re getting all these nutrients.
Because your body is going to love you for eating these kind of foods.
If you are not a member of The Leaf System, you can go to greenthickies.com/leafsystem, or CLICK HERE, and get started completely free, and just see how much better you feel when you start eating foods like this every day.
Not just that, but like I was saying, they’re calorie-counted.
All of the meals in The Leaf System are calorie-counted to help you to lose weight.
Most of them are slightly less calories than this, round about 1,300.
But like I said, if you need more calories, you can just add in a few more of these same kind of ingredients, like some more fruit, or some more veggies, and you’ll soon meet your calorie requirements.
You’ll see the weight absolutely falling off because your body knows exactly what to do with these kind of healthy ingredients.
I would love for you to post in The Leaf System Facebook group and tag me in there, Katherine Kyle, and let me know how you are feeling and how much weight you have lost when you have started eating food like this.
Because I think you are going to feel amazing.
You’re not going to know what’s hit you with all this nutrients coming at you.
Take care, and I will see you in there.
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