If you didn’t manage to catch the nutrition webinar last Thursday with our Senior Nutritionist Emily Whitelock, it was recorded for you to watch at your convenience! The main points are summarised and covered below if you want a recap or a quick way to get some nutrition tips as a "cheat sheet" to help keep you on track during this period.
EATING FOR OPTIMAL HEALTH
- Aim to eat healthy, unprocessed, nutritious meals at least 90% of the time and have a little
bit of what you fancy the remaining 10% = 90:10 Principle
- Daily food should consist of about 50% fruit and vegetables, 25% wholegrains, and 25% lean
protein sources, with a little bit of healthy fats in there too
- Try to include lean protein at least at main meals in order to help maintain your muscle mass
- Aim for 20-30g of protein 3-5 times/day.
- To help ensure you get enough vitamins, minerals, and fibre and help keep your immune system working at its best try to eat at least 3 portions of vegetables and 2 portions of fruit per day. Aim to eat a wide variety, think many different colours.
- Opt for wholegrains over refined carbohydrates
- Opt for unsaturated fats, including oily fish 1-2 per week
- To help keep all the processes in your body working optimally try to drink at least 3L of
- water per day, and more if you're exercising and sweating a lot
- Vitamin D deficiency is characterised by fatigue, bone pain, muscle cramps and weakness, and mood changes, but not everyone gets symptoms
- In the long term Vitamin D deficiency can lead to reduced bone density, and can in turn increase your risk of osteoporosis and fractured bones
- Vitamin D does not occur naturally in many foods and it is not possible to meet Vitamin D requirements through food alone
- Sunlight exposure is the main way to ensure you get sufficient Vitamin D, with 5-30 mins of sun exposure 2/week thought to be enough
- To help eat the right amount of food for you listen to your own hunger and satiety signals.
- Are you hungry or are you actually just thirsty or bored? Or are you eating a snack at a particular time out of habit? Ask yourself these questions. And if you are truly hungry then eat!
- Eat slowly and chew your food thoroughly so that you give your body time to react to what
- you are eating and signal to you that you’re full and you’ve had enough, which can take up to 20 mins.
- If you are hungry between meals choose snacks that are rich in fibre and protein as they will
help you keep full for longer
- Try to buy some healthy snacks to keep in your house
- Keep things in the cupboard/fridge - The out of sight out of mind principle really does have power - If you are having a treat take a serving and put the rest away
- Exercise the 90:10 principle here too
- Some healthy snack ideas include: Fruit, nuts, homemade trail mix, apple wedges with a yoghurt & PB dip, spiced roasted chickpeas, homemade popcorn
COOKING & FOOD DELIVERY
- Learn to cook a few new dishes
- Switch some of those takeaways to home-cooked versions, that way you know the quality and
exact ingredients going into your food
- Batch cook so you have some quick and easy meals during the week
- Use meal delivery as something to look forward to on a saturday night for example, rather
than the norm!
- 90:10 principle (again!) - alcohol can sit in that 10%, it is just all about moderation
- Stick to <14 units per week, with less being better
- If you are drinking try to have 1 glass of water for every drink you have and try to opt for ‘lighter’ drinks such as gin & slimline tonic, or vodka & soda.
- Don’t let nightly alcohol become a new habit
If you are looking for a more personalised approach to nutrition that will build on what was gone through, the "Online Bespoke Nutrition" program is for you, with 1-to-1 help from Emily or one of our other senior nutritionists. We will thoroughly look at your current diet and lifestyle and give you a clear action plan to achieve your goals. We will also provide ongoing support. If you have any questions we will be there to answer them and if you just need someone there to keep you accountable we will be there to support you. If you want to find out more please feel free to get in touch by clicking below.
About the author
Emily enjoys being part of her clients' fitness and health improvement journey and helping them achieve their goals whilst having fun in the process. She wants to make a difference to her clients' lives, hopefully helping them achieve a long-term change and maybe even work towards something they didn’t initially believe they could.