Today I wanted to do a little nutrition check with you, just to see how well you’re going. I want you to read these recommendations and do a little self-analysis to see where you need to improve.
I eat breakfast, lunch and dinner
Breakfast kick starts the metabolism and gives you much needed energy for the day. Don’t miss it!
I eat plenty of plant foods
Bread, cereal, rice, pasta, noodles, vegetables, legumes and fruit
I eat moderate amounts of animal foods
Milk, yoghurt, cheese, meat, fish, poultry, eggs
I drink plenty of water
At least 1-3 litres depending on the environment (heat and humidity)
I eat good fats
Eat unsaturated fats - look at the back of the package/bottle. Does it have more unsaturated (polyunsaturated or monounsaturated fats) or saturated fats? Omega 3 and Omega 6 fats lower blood cholesterol. This means less chance of developing cancer, heart attack and arteriosclerosis. Stay clear of trans fats. These are oils and fats created through digestive process in animals and can be in foods like milk, cheese, beef and lamb. Stay clear of full-fat dairy stuff and don’t eat the skin on the roast chicken, and if you’re crazy like my mum, don’t eat the crackling on the pork. Stay clear of saturated fats - derived from either palm or coconut oil. They are the biggest dietary cause of high LDL (bad) cholesterol levels and therefore cause strokes and heart attacks
I eat lots of low Glycemic Index (GI) foods
The Glycemic Index is a scale - 100 is pure glucose and that is bad, the closer you get to 1 the longer the body takes to break down the food. Eating consistently high GI foods is a major cause of diabetes. High GI is 70 or more, medium GI is 56-69, low GI is 55 or less. Processed foods are generally high GI (white rice, white bread, cornflakes). Unprocessed foods are generally low GI (brown rice, brown bread, oatmeal).
I get enough fibre each day
Aim for 30 grams a day (but to be exact, 25g/day for guys and 20g/day for girls) at least is recommended. Dietary fibre is good for protection against coronary heart disease (CHD), some cancers and diabetes. Good sources of soluble fibre includes wheat/corn/rice bran, wholegrain bread/cereals, wholemeal bread/cereals/pasta, whole-wheat flour, nuts, seeds, dried beans, brown rice, and the skins of fruit and vegetables.
I get enough protein each day
Aim for 1 gram of protein per day per kilogram of bodyweight. For example, if you are 68kg’s, you should eat 68g of protein per day. Guess where excess the energy from excess protein is stored? That’s right, it’s stored as body fat in all the places you wish it wasn’t. So don’t over eat! Lean meat is the best source of protein (beef, lamb, chicken, fish) but you can get it from chick peas, baked beans, tofu and eggs.
Most importantly, I consume less energy than I burn exercising
In other words, the stuff you put in should be less than what you put out. All food is converted to energy (to cut a long story short). This energy is used to fuel daily activities and exercise. You should eat about 200kJ (15-20%) less energy than you burn off exercising. If you do this, then it equates to fat loss to the tune of about 0.5kg per week. That’s healthy, and that’s good. Here is a quick health check. If you are meeting this last criteria, you should be losing approximately 0.5kg per week.
This is just a quick self check. To find out more information contact your Active Aussies personal trainer. They can conjure up a concoction of dietary happiness that will have your waistline shrinking and your appetite quenched. Is that even possible? Of course it is. You don’t need to starve yourself, that is counterproductive. Eating less slows down your metabolism and when you finally eat properly again, your body won’t be able to burn the fuel you shovel into your mouth quick enough. It’s called yo-yo dieting. It’s bad. Body fat storage and flubber is a symptom of something that isn’t right in your life! If you’re struggling to lose the kilo’s around your waist, maybe you might need to bring your nutrition under tighter control while increasing the amount of physical activity.
Food for thought?