EAT

80% of our health is based on what we eat so a good nutrition plan is key to long lasting health

WHAT TO AVOID

A great rule of thumb is If our ancestors ate it, it’s probably good for us. If scientists invented it in the twentieth century or later, it probably isn't.

Ultra-processed or Junk food (as it is commonly known) is high in salt, sugar and fat. It is 'hyper-palatable' meaning that we struggle to stop eating it even when we are full and it is generally very high in calories.

The effects of these foods are wide ranging. Eating them regularly Increases our risks of contracting pretty much every disease you can think of from cancer, through heart disease and strokes, to high blood pressure, diabetes Alzheimer's and even depression.

PROTEIN

Protein is the nutrient, which calorie for calorie reduces hunger the most in between meals.

Increasing our protein intake seems to reduce cravings for other foods.

It also burns more calories to process & store in our bodies than carbohydrates or fats.

As a standard, aim for 1-1.2g of protein per kilo of your target bodyweight per day.

For highly active people and those looking for muscle gain 1.6- 2.2g per kilo of our target bodyweight per day is optimal. For weight loss this can rise to a tolerable upper limit of 3.5g per kilo of your target bodyweight.

If you are on a wholly plant based diet then you should add roughly 20% more protein intake to the figures stated above.

WHAT TO EAT

Basing our nutrition around whole unprocessed foods is the key to good health. Unprocessed means that the food comes in its natural form and hasn't been altered in any way.

Minimally processed foods such as Milk, cheese, natural yoghurt, Tofu, Quorn, Wholegrains and certain fats such as grass fed butter and extra virgin coconut or olive oil are also fine for us in smaller amounts.

We should aim to get most of our nutrition from lean, unprocessed & uncured Proteins, unprocessed or minimally processed Fats and unprocessed or minimally processed Carbohydrates.

FATS

Dietary Fats are essential for our wellbeing.

Polyunsaturated fats keep blood lipid levels in check, so we need some, but overconsumption is not good. Some (such as Omega 3’s) have beneficial properties of their own.

Saturated Fatty acids are vital for certain cell function, cell wall production and cellular communication.

Monounsaturated fatty acids help to lower (or at least neutralise) cholesterol and so are considered beneficial to health.

Trans Fatty Acids are man-made ‘partially hydrogenated’ fats (i.e., margarine). Partially hydrogenated oils are the primary source of trans fats in fried and processed foods. Trans fatty Acid consumption is a risk factor for heart disease.

Aim for between 20 - 35% of your total daily calories coming from fats with < 2% from Trans Fatty Acids.

Tips for Eating well

Base your nutrition around whole unprocessed foods (food in its natural form)
With each meal try and choose:
- A lean protein source with every meal (fish, chicken, turkey, tofu, Quorn etc).
- 2-3 portions of fruit or vegetables .
- 1 portion of starchy Carbohydrates (potatoes, parsnips, squashes, corn etc).
- 1 portion of minimally processed fats (nuts, seeds, avocados, olives etc).
Include whey or plant based protein powder if one of your meals is protein light.
Snack on whole foods as much as possible (fruit, vegetables, nuts, seeds etc).
To avoid the rollercoaster of sugar spikes, crashes and cravings, make your first meal of the day a savoury one.
Don't aim to be a saint - just try to eat a little better every day.
- If you're currently at 50% then aim for 60%.
- Make your goal over time to be eating healthy whole foods 80% of the time or more.
- You can still have 'unhealthy' foods ('treats'), just limit them to stick to your plan.
- Total restriction (i.e. pretty much all DIETS) does not work so be kind to yourself and set small but achievable nutrition goals. Plan in your weekly 'treats' and just try to get a little healthier every day.
If you're nutrition currently sits at <10% of whole foods per week, then next week aim for 20%.

CARBOHYDRATES

No amount of Carbohydrates can cause weight gain if we eat in calorie balance.

We can survive without Carbohydrates (as the body can make the glucose you need for energy out of other things), but if we want to not just survive, but thrive then Carbohydrates have great benefits.

Without Carbohydrates our physical performance is impaired, and fatigue accumulates much faster.

Fibre comes from Carbohydrates found naturally in fruits, vegetables, nuts & seeds and is a hugely important part of our diet.

Nutrition plans high in Fibre rich foods support us against cardiovascular disease, diabetes, weight gain and Gastrointestinal disorders.

30g of Fibre per day is a good minimum baseline to aim for.

If you are tracking your calories, then the total amount of calories required from carbohydrates each day is essentially what is left of your daily calorie consumption after you have calculated your required protein and fat consumption.

ENJOY YOUR FOOD

Mmmmmmmmm

THE BASIS OF A GOOD MEAL

A well balanced meal should consist of the following:

1 portion of lean protein

2-3 portions of fruit or vegetables

1 portion of starchy carbohydrates

1 portion of minimally processed fats

Whole foods and fibre rich carbohydrate sources

Including a good plant based or whey protein powder if one of our meals is protein light (breakfast can often be light in protein if we are eating porridge or muesli with fruit for example) is a good way to ensure we are getting enough protein throughout the day.

When you feel the urge to snack, try and aim for snacks which are wholefoods such as fruit, vegetables nuts and seeds.

EAT