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Keep
it simple
By
following some basic rules, having a healthy nutrition
intake should not be difficult or time consuming.
Draw
a basic table & complete it throughout the week,
create your own but make sure it has the following
headings:
DAYS
OF THE WEEK - make sure its
a 7 day week
TIMES
- from when you normally get up in
the morning to the latest you go to bed e.g. 6am to
11pm
COMMENT
BOXES - place a free section
or an empty box at the end of each day & at the
end of each week. This is for your self analysis.
Remember, 'KEEP IT SIMPLE', using simple sentences
or bullet points. For example: Bad day-too much
sugar this week-felt great today-lots of fruit-not
enough veg etc...
CALCULATION
BOX - Again
at the end of each day & week leave a space.
In this extra space add the following sub-headings:
Fruit & veg, Fluid, fish/meats,
carbohydrates, fats & sugars. Everytime
you eat a portion of of fruit or veg place 1 point
under that heading, do the same everytime you have
some fish, or chocolate or water.
At
the end of each day & week total your points up.
This
is not CALORIE COUNTING,
calorie counting puts pressure on us
Using
this simple table & scoring format lets you see
in a very basic but understandable way what you are
putting into your body, after a couple of weeks you
can start to look at what you need to add or subtract
from your intake.
Understanding
your score:
Fruit
& veg=5 points is
perfect but mostly unrealistic, a more realistic amount
is 3 to 4 points (Portions).
Fish,
meat, poultry, eggs, dry nuts etc...(Protein)= 2
points is perfect but again sometimes unrealistic.
Realistic target is 1 point (Portions).
Dairy
Products (Milk, Yoghurt, Cheese etc...)=3
points is perfect. Some people do eat too many
dairy products per day but depending on your lifestyle
a realistic amount is 2 points (Portions)
Bread,
cereal, rice, pasta etc...(Carbohydrates)=7
points is perfect. Realistic amount is 5 points.
Fats,
oils, sweets=0 to 1 point
is perfect. Realistic amount is 1 to 2 points.
Treat your self but not all day everyday.
Water,
herbal tea, fruit juice (Fluids)= click
here to understand water intake
Dont
forget too much is just as bad as eating too little
& vive versa.
BALANCE
IS THE KEY
FLUID
- Look at our water
page for a better understanding of fluid intake
& the reality of drinking 2 litres everyday.
COMMON
SENSE - We all know that eating
too many takeaway meals is bad for us especially without
exercising. So dont let your self get preassured
into eating 5 portions of fruit or veg, drinking 2
litres of water, 4 to 5 servings of meats, poultry,
seafood, 2 to 3 servings of dairy products, 6 to 8
servings of carbohydrates & as little sugary products
as you can EVERYDAY!...its fine to have a day off.
As long as that 1 day off doesnt turn into 3 or 4
days off in a row!
PORTIONS
- Eating larger portions expands the
stomach, simply cutting down the size of each meal
will help take the feeling of hunger away & therefore
train the stomach to cope with smaller amounts being
spread more often throughout the day.
All our programmes
are designed specifically for your lifestyle &
tailored for your personal needs.
Join us &
your very own on-line personal trainer will design
you a healthy nutition intake plan NOW
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