I started following the Trim Healthy Mama way of eating two weeks ago and I'm still learning about it. I've been reading and responding to some questions on the THM Beginners Facebook group and I see a trend in some of the confusion. While the THM book provides all the information that you need to get started in the first section, people have a hard time putting it all together. They struggle specifically with understanding which foods are proteins, carbs and fats. So I'm going to see if I can help at all.
Protein foods- the anchor for all meals and snacks.
Protein is made up of amino acids and is used in our bodies as building blocks for repair and growth. Some amount of protein is found in most foods, but for the purposes of THM eating, we need to know what foods are major protein sources that can anchor our meals. We also need to be able to distinguish between lean proteins and fatty proteins.
Lean protein sources - these are FP foods and can be used in any meal or snack.
- lean meats like chicken breast, ground turkey breast, tuna (in water), salmon (in water), fish, lean game meats and lean deli meats.
- egg whites
- dairy* protein sources - 0% greek yogurt, 1% cottage cheese, low fat ricotta
- specialty items - whey protein, collagen, just gelatin
- fattier cuts of meat - beef, pork, processed meats (salami, etc)
- whole eggs (the yolk is the fatty part of the egg)
- full fat greek yogurt, full fat cottage cheese, full fat ricotta
- hard cheeses - cheese is a mixed food with both protein and fat. As such, small amounts may not provide enough protein to anchor a meal.
- whole grains - brown rice, farro, quinoa, barley, old fashioned rolled oats
- sprouted grain products - breads, tortillas
- soured whole grain bread
- dark rye bread
- on plan Wasa crackers - eat 3 or 4 to be a significant carb source.
- beans - kidney, pinto, black, etc
- starchy vegetables - sweet potatoes, corn, peas, winter squash
- the fat in fatty meats
- the yolks of whole eggs
- cream, 1/2 and 1/2, butter, sour cream
- cheese - a combo food with some protein and some fat
- oils - coconut, MCT, olive, etc
- full fat mayo and dressings
- nuts and nut butters
- non-starchy vegetables
- berries in limited quantities
- lemons and limes
- low calorie, no-sugar condiments