10 HEALTHY EATING HABITS TO GUIDE YOU

EAT EVERY 2-3 HOURS

This is the most important change you can make to your diet.
Regular eating intervals helps prevent the desire to over eat and helps balance blood sugar levels and boosts your energy levels.

EAT COMPLETE PROTEIN WITH EVERY MEAL

• Eating complete proteins with every meal stimulates your metabolism, improves muscle mass, recovery and reduces body fat.

• Examples of protein foods include, lean meats, Fish, Eggs, Low fat dairy such as Ricotta and Cottage cheese plus Yoghurt. Milk proteins such as whey and cassain as well as nuts and seeds (raw) like almonds, walnuts ,linseed, pumpkin seeds etc.
  

EAT VEGETABLES AND FRUIT WITH EVERY EATING OPPORTUNITY

• Vegetables and fruit provide an abundance of vitamins and minerals that are essential for optimum health.

• Vegetables and fruit are also alkaline which helps to balance acidic foods like meat and grains.
  

EATING HEALTHY FATS EVERYDAY 1/3 SATURATED 1/3 MONOUNSATURATED 1/3 POLYUNSATURATED

• It is important to include Fish oil supplements in your eating plan as they may improve body composition, protect against heart disease, cancer, diabetes, oeteoperosis, arthritis and more.

• avoid having to much saturated fat which is found in animal foods ( eggs, meat, dairy, butter etc) and use extra virgin olive oil when cooking.
  

EAT NON-FRUIT AND VEGETABLE CARBOHYDRATES MAINLY WITHIN 2-3 HOURS OF EXERCISE

• Eating bread, pasta, rice, noodles and potatoes is most effective 2-3 hours after exercise as this will help your recovery faster and reduce the likelihood of carbohydrates being stored as fat.
  

DRINK CALORIE FREE BEVERAGES WHENEVER POSSIBLE

• Whenever possible, avoid soft drink, cordial and even fruit juices, as these are all concerntrated forme of sugar.
  

EAT WHOLE FOODS INSTEAD OF SUPPLEMENTS WHENEVER POSSIBLE

• Certian situations call for liquid nutrition supplements or protein bars ( after exercise and when you have a busy day ) but avoid replacing fruit and vegetables with a supplement.
  

PLAN AND PREPARE FOOD IN ADVANCE

• One of the hardest aspects of eating is consistency - making sure the right food is available when it's time to eat. Adopt food preperation strategies that allow you to consistently get the nutrition you need when you need it

• "Failing to Plan is Planning to Fail"
  

EAT AS WIDE A VARIETY OF HEALTHY FOODS AS POSSIBLE

• While eating in an habitual manner is easy, it is also important to balance out the daily habit with seasonal fooda and a healthy variety.
  

PLAN TO BREAK THE RULES 10% OF THE TIME

• Your diet doesnt have to be perfect 100% of the time, in fact it's important to have foods or eating opportunities that dont adhere to the rules above. If you do have a cheat meal make sure you get back to the guidelines right away so as to stay on track.
  

NUTRITION INFORMATION SUPPLIED BY NUTRIFIT - NUTRITION AND FITNESS SUCCESS

SUPER FOODS!

Super foods are out there - Fit to optimise your wellbeing, fuel your energy levels, help you to recover faster and stimulate your metabolic rate so you get the upper hand on your FAT BURNING potential.
Enhance your Health and factor in a few dietary considerations, by stocking up on plenty of the following foods next time you do your food shopping.

All Natural Foods:

Grapefruit, kiwi fruit, blueberries and strawberries, reign supreme. Blueberries in particular are high in potassuim and vitamin c and packed with antioxidants and phyto-flavinoids(chemicals that enhance the effects of vitamin c). Bluberries are the top choice of nutritionists because of their ability to lower the risk of heart disease and cancer, and serve as an effective anti-inflammotory. Note that the darker they are the more anti-oxidants.

Fresh Vegetables:

Spinach, dark-green lettuces,(mignonette, rocket, baby spinach leaves), avocadoes, and orange sweet potato(Kumara) provide the highest quantities of vitamin c, folate a b vitamin that helps prevent birth defects, fibre and minerals. Broccoli, cauliflower, cabbage and brussel sprouts beat beans and zucchini and garlic is superior to leeks, onion and shallots.

Whole Grains:

 Are best bet to help maintain healthy cholesterol and blood sugar levels. As an added incentive fibre in whole grains helps you feel full for longer so it is a great weight management tool.

Fish:

Omega 3's found in fish lower the risk of heart disease and help arthritis, memory and depression. The best sources are in fatty, cold water fish: salmon, herring, sardines and mackerel.

Dark Chocolate:

This is packed with antioxidants and can lower blood pressure. The darker the better as it is lower in fats and sugars.

IT'S TRUE - YOU ARE WHAT YOU EAT! SO STOCK UP ON SUPER FOODS!