NUTRITION
THE ROAD
TO 
HEALTHINESS

Todays workout notes 

It is important to note that nutrition and exercise both play a key role in improving overall health, body composition and performance. Nutrition is a complicated and ever evolving topic and with so much misleading information out there, it can be hard to know where to start! It is my job as a fitness professional to keep my knowledge up to date with the latest findings in sport and exercise nutrition to help educate my clients to reach their fitness goals

Good nutrition should not be a chore; it should be enjoyable, allowing you to become closer to achieving your goals. I am a strong advocate of living a healthy balanced lifestyle through exercise and good nutrition. Firstly I’d like to address the true meaning of the word “diet”. 
“Diet” is the word used to describe an individual’s current eating habits, the food and drink they consume on a daily basis. No two peoples diets are the same, we all have our own likes and dislikes and dietary requirements. The word “diet” should not be used to describe your eating habits when in a fat lose phase of training, as this will create a negative mind-set and will result in you falling off the infamous diet wagon.

Generally speaking a well-balanced diet should include a wide variety of wholesome minimally processed foods, a host of fibrous fruit and vegetables, and lots of water (around 1-2 litres per 
day). Below are some general guidelines for implementing good nutrition to lose weight :

1.     80% of your overall food intake should come from wholesome foods that is in season

2.    Allow for 20% of your total food intake to come from processed foods or “treats” if you so wish

3.    Eat protein with every meal/ snack

4.    Drink 2 glasses of water with each meal

5.    Aim to snack on low to moderate carb and high protein sources

6.    Choose a plate size relevant to your goal and size

7.    Eat plenty of green fibrous vegetables with each meal

The key to long term “diet success” is self-control and moderation. Aim to consume 80% of your food intake from “good” or “healthy” low calorie high nutrient dense food along with 20% “bad” or “unhealthy” high calorie, low nutrient dense food. I call this the 80 by 20 rule.  You should know that having the occasional couple slices of pizza, bowl of ice cream, cookie or glass of wine is perfectly normal and it won’t set you back on achieving your fitness goals provided it is consumed in moderation. Adopting this mind-set will allow you to satisfy any cravings you may have and will stop you from bingeing. Just keep your fitness goals in mind! 

BREAKFAST

“Breakfast is the most important meal of the day” A filling nutritious breakfast will help you start your day with plenty of energy and will help keep you feeling full for most of the morning. Breakfast may include a good quality carb source such as oats with almond milk for some healthy fats and side serving of eggs for some extra protein. Another alternative is an omelette stuffed with veggies, this is another good protein, carb and fibre source. You could also add a side serving of fruit to help boost your vitamin count.

MAIN MEALS

Lunch & dinner is typically where people 
pig out, a mid-morning or afternoon snack should prevent this from happening. For Lunch and dinner try to eat lean meat 
(chicken, turkey, beef, fish etc.), green veggies (spinach, broccoli, asparagus etc.) and a small amount of carbs (white potato, sweet potato, cous cous etc.), unless it’s 
your post workout meal, opt for a double serving of carbs.

SNACKS

Lunch & dinner is typically where people 
pig out, a mid-morning or afternoon snack should prevent this from happening. For Lunch and dinner try to eat lean meat 
(chicken, turkey, beef, fish etc.), green veggies (spinach, broccoli, asparagus etc.) and a small amount of carbs (white potato, sweet potato, cous cous etc.), unless it’s 
your post workout meal, opt for a double serving of carbs.

A LIFE IN MOTION IS A BETTER LIFE

zeldaDelgado

©2019 by  Get Fierce With Zelda.