There is so much information written about nutrition, feeding people all sorts of foodie myths and scaremongering do’s and don’ts, such as don’t consume fat it causes heart attacks, eat protein, protein and more protein until it is coming out of your ears, DO NOT eat carbohydrates they are evil, do snack, don’t snack and so on….
So, it is no wonder that today’s society are finding all this information increasingly confusing and just don’t know what to do with it or have a clue where to begin! The aim of this article is to potentially help you with the latter problem and maybe shed some light on what good nutrition means and how to put it in to practice.
Firstly and very simply good nutrition refers to a balanced nutrient dense diet and this balance can be achieved by following these 5 rules:
Let me better explain these rules and how you can put them into practice.
Eat slowly and stop at 80% full
Eating too quickly leads to overeating and this can pose a problem for good nutrition. Whether a person wants to lean up or perform better they must learn to slow down and listen to their body. The mechanisms that let people know they are full take around 20 minutes to kick in and so it generally is within this window that many people overeat. Things you can do to stop this from happening are aim to take 15-20 minutes minimum per meal, eat smaller bites, chew the food completely and have a drink. It is also important to stop eating once you feel around 80% full. Combining these two rules can bring around some benefits like improved digestion and enhanced appetite cues for the next meal
Eat protein rich food with every meal
Research shows that in healthy individuals a higher protein diet is safe and plays a large role in achieving optimum health, body composition and performance. One portion of protein should be around the size of your palm for women and two palms for men
Eat vegetables with every meal
There are not just nutrients and minerals in vegetables there are also important vital phytochemicals that are necessary for optimal function. Vegetables also make the body more alkaline as opposed to acidic which grains and protein can cause. Too much acid and not enough alkalinity can lead to reduced bone strength and muscle mass. You should aim to have two servings of fruits and vegetables per meal and around 10 servings per day
If looking to get leaner consuming the majority of carbohydrates post exercise
If the goal is to reduce body-fat then it is necessary that the person earns the bread, rice and sugary treats by exercising first. Focus more on eating the minimally processed carbohydrates such as wholegrain pasta, potatoes and oats and aim to have these foods post exercise only
Eat healthy fats every day
Many people probably don’t realise but for the average person around 30% of their diet should come from fats. There should be a balance of saturated (animal fats), polyunsaturated (fish oil, sunflower seeds) and monounsaturated (avocados, olive oil) around 1/3 of each is adequate. These fats should be included in the diet daily
By following these 5 rules with consistency you should start to see and feel a positive difference in both your body and your attitude towards your daily nutrition
Written by Louisa @ twitter.com/louisa3six5
Work Hard, Work Out!