Intelligent Nutrition: a foolproof, easy guide to eating well

Great nutrition is simply eating in a way that will improve and support the way your body looks, feels and performs.

We all essentially know what’s good and bad for our bodies – let’s face it, it’s not brain surgery! What really counts is putting some key principles into practice. With that in mind, here are a few simple and effective rules that will see fast changes in your body composition and the way you feel.

Eat every 3 hours.

This may sound like a lot but I’m not talking about a huge meal, some can be smaller snacks.
Eating this way will encourage a nice even blood sugarlevel helping to avoid energy slumps in the day and will also drastically reduce your body’s inclination to store the calories you eat as body fat.

Include good lean protein in each meal.

This not only keeps you full longer, but also helps repair the tissue damage that has occurred with your enthusiastic training regime. If you don’t have time to cook eggs or grill chicken breasts there are good quality protein powders available.
Go for one that is 100% whey protein and doesn’t contain artificial sweeteners or added sugars. Of course real food is always better, but sometimes our schedule just needs that little bit of flexibility that the protein shake has to offer!

Include vegetables with each meal.

The more the merrier! Vegetables are great providers of fibre, which are vital to our digestive system they also give that feeling of fullness without adding a huge amount of calories and are loaded in great nutrients. Really, there is nothing they can’t do!

Include a good balance of healthy fat in your diet.

There are 3 types of fat, saturated, monounsaturated and polyunsaturated. Eating these in the appropriate balance can dramatically improve your health and wellness and actually help you lose fat. You will get enough saturated fat from the protein that you eat (e.g., chicken, eggs and red meat). Monounsaturated fat will come from nuts, avocado, and olive oil. These you can easily work into your meals, for example a little olive oil in stir frying, a sprinkling of nuts on your morning porridge. And finally polyunsaturated fat which comes from flaxseed and fish oils. Even if you eat fish on a regular basis, I think everyone benefits from taking a good quality fish oil supplement once or twice daily.

Keep away from sugar!

I am not just talking about that tsp of sugar in your coffee or lollies from the dairy, I am also including refined carbohydrates like white flour, pasta, anything from a bakery… basically anything that comes in
a packet! Certainly there are times that these can be useful for athletes, but for most of us, even post-work out these should be avoided!

Only drink calorie-free beverages.

There is nothing wrong with the odd coffee, and there is plenty right with green tea and water (ideally 2 litres per day). But drinking alcohol or soft drinks (this includes sugar-free diet drinks) will only retard your progress in becoming the best physical and mental specimen you can be. There have been some studies supporting a small amount of red wine for good health. With this in mind I would be persuaded to accept 1-2 glasses a week for medicinal purposes!

Unprocessed organic food.

Ideally, stick to unprocessed organic food as much as you can. Eating food as close to its natural state as possible will only enhance the amount of vitamins and nutrients you’ll get. I’m not suggesting that you eat boring steamed vegetables all day every day…be inventive with herbs and spices to maximise and enjoy all the flavours that good food has to offer. You’ll be surprised at how flavoursome your food will become once you get off the processed food wagon and your body starts responding to food as it should…

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