Healthy Eating Tips

It is time to understand the importance of nutrition in your lifestyle change. Quality nutrition is just as vital as the exercise techniques you will learn (Exercise is the spark. Nutrition is the fuel. Without both, there can be no flame – no results).

In order to maintain a lifetime change of health, a protein-plus, low-fat and moderate carbohydrate diet (low GI carbohydrates which are slow – releasing) is very important.

PROTEIN

 

Protein is important for muscle development and repair from damage. Protein – rich foods will keep you feeling fuller which helps with weight loss by keeping the hunger pangs away and less chance of reaching for that chocolate.

What does protein do?

* Anti bodies which consist of protein are essential in helping our bodies fight and resist diseases.
* You use up protein in everyday living just to keep your body running smoothly.
* Everyday we lose protein in the form of hair, skin and nails.
* Protein is supplied to the body to help heal and repair injuries.
* For growing children protein is needed for growth of the entire body.
* If you have an operation protein is needed to help build your body back to fitness.

Foods which are good sources of protein

• tuna/salmon fish
• red meat
• chicken breast
• milk
• yogurt
• cheddar cheese
• eggs
• cottage cheese
• nuts
• legumes (dried beans and lentils) cooked

LOW GI CARBOHYDRATES

 

The body takes longer to convert low GI foods to glucose, which means glucose is released into the bloodstream more slowly, preventing spikes in insulin levels that can leave you feeling hungry and prevent the breakdown of fat.

Highly processed, low fibre foods like white bread and soft drinks have a high GI break down quickly during digestion, their blood sugar response is fast and high.

Carbohydrate rich foods are given a GI value up to 100

• High GI: >70
• Moderate GI: 55-70
• Low GI: <55

Examples of low GI (slow release) foods are:

• Apples, pears, grapefruits, peaches, plums, oranges, cherries, firm bananas
• Sweet potato, sweet corn
• All bran, rolled oats, barley bran, rice bran
• Pumpernickel, rye, mixed grain bread and crisp breads, oat based breads and fruit loaf
• Spaghetti, pasta, Basmati rice
• Lentils, kidney beans, chick peas, butter beans, black-eyed beans, baked beans
• Milk, yogurt, custard, low-fat ice-cream, chocolate

Examples of moderate GI (medium release) foods are:

• Crumpets, pita bread, Ryvita, Vita – Brits, one minute oats, Mini Wheats, Nutragrain
• Ripe bananas, mangoes, pineapple, sultanas, orange juice, beetroot, broad beans, new potatoes
• Cous cous, taco shells, pastry
• Regular ice-cream

Examples of high GI (fast release) foods are:

• White bread, wholemeal bread, bagels, scones, pre-split muffins, rice cakes
• Coco Pops, Cornflakes, Rice Bubbles, Weet-Bix
• White rice, brown rice
• Parsnip, potatoes, watermelon
• Pretzels, jelly beans
• Glucose, sports drinks

HEALTHY FATS

 

Not all fats are bad. Where saturated fats (become solid at room temperature) such as butter and margarine are the enemy, unsaturated fats, in moderate amounts, can actually be good for you. For example, fish contains essential fatty acids which assist the body to burn fat more efficiently and protect you from certain diseases.

Polyunsaturated fats are found in a variety in a variety of plant and animal based foods and help lower total cholesterol and triglyceride levels, but can also lower HDL (“good”) cholesterol. Monounsaturated fats can also assist to lower cholesterol levels without reducing HDL cholesterol levels as well.

Sources of polyunsaturated fats

• Vegetable oils
• Soy products
• Polyunsaturated margarine
• Nuts ( e.g. walnuts, hazelnuts, brazil nuts)
• Seeds ( e.g. pumpkin, safflower, sunflower, sesame)
• Fish and seafood (e.g. salmon, tuna, sardines, mackerel, herring)

Sources of Monounsaturated Fat:

• Monounsaturated margarine
• Olives and olive oil
• Canola oil, macadamia nut oil
• Avocados
• Nuts (e.g. peanuts, almonds, cashews)
• Peanut Butter

EATING PLAN

 

Following the simple guide below will get you on your way to being healthy, lean and full of energy.

• Eat six small meals a day, one every two to three hours.

To transform your body you must create the habit of eating small amounts throughout the day.  It helps accelerate the metabolism, hence burning more calories. Eating more frequently allows the food to be absorbed and processed more efficiently. We create a body “food alarm”, which convinces the body that a famine is not coming hence doesn’t have to hold onto its stores.

• Eat a portion of protein and carbohydrate with each meal.

Our bodies work at their optimum with a balance of carbohydrates and protein. Protein is necessary for building healthy muscles and maintaining a strong immune system. Carbohydrates contribute energy to the daily diet. The brain, other tissues, nerves and muscles use carbohydrates for a significant proportion of their energy.

• Add a portion of vegetables to at least two meals daily.

Vegetables have minimal kilojoules but an abundant amount of vitamins and minerals. Use them freely to spice up your meals. Just be aware how they are prepared. Where appropriate, raw vegetables are always better.

 

• As a guide, a portion is the size of the palm of your hand or your clenched fist.

Rather than counting calories, using this simple rule of portion size will save you lots of time and makes the transmission to healthy eating easy. If the potato, chicken breast or amount of rice is roughly the same size as the palm of your hand or your clenched fist, that’s the right portion.

• Consume one tablespoon of unsaturated fat daily.

As mentioned above, good fats are necessary to help lower your cholesterol. They also provide energy, protect vital organs, act as a vehicle for fat soluble vitamins and enhance the palatability and texture of food.

 

• Drink 2 litres of water a day.

Water makes up 70% of healthy muscles. It is essential in transporting vitamins and minerals throughout the body. Drinking water also helps in controlling your appetite.

 

• Once a week, take a free day, eat whatever you want.

Never give up if you have a bad meal or skip a workout, just erase it from your memory and get back on schedule. Having a free day will help in avoiding a “bad day”. If you follow these guidelines for six days a week and allow one day to eat anything you like, this gives you an element of freedom from the structured routine. Have pizza for dinner, have that slice of cake, eat that meal you have been craving. By having one day completely to yourself will get you in the right frame of mind for the coming week’s positive patterns of eating.

REFERENCES

 

Fitnation Certificate IV in fitness – Nutrition and Health Management

Bill Phillips, 1999, Body for Life

Dr Manny Noakes & Dr Peter Clifton, 2005, The CSIRO total wellbeing diet

Website www.abscofitness.com

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