101 Nutrition Tips
- Choose Low GI bread; whole grain bread, rye bread, linseed bread
- Choose oat based food like porridge, high-bran cereals
- Choose basmati rice over white or brown rice
- Boiled new potatoes in their skin are better than baked potatoes or instant mashed potatoes
- The highest GI fruit are watermelon, Lychee and Fruit juice
- Focus on green vegetables
- 50% of your daily energy should come from carbohydrates
- Eat wide range of food
- Include plenty of fresh and vegetables on daily basis
- Choose local produce of known origin
- Frozen vegetables retain higher nutrient content the fresh ones
- Steam food rather than cooking it as cooking destroys vitamin and mineral content
- Choose whole or unprocessed food over refined food
- Eat less sugar and refined sugars
- Aim for 5 portions of fruits and vegetables a day
- Decrease salt intake
- Drink more water
- Cut down on diuretics like caffeine and alcohol
- Include in your diet non-animal protein such as nuts, beans, pulses
- Base your food on unrefined starchy food
- Eat more fish
- Cut on saturated fat and sugar
- Get active and try to be a healthy weight
- Don’t skip breakfast
- Bread, rice, potatoes and pasta should be 33% of your daily food intake
- Choose unrefined carbohydrates- whole grains, fibre rich
- Skip white bread, flour, pasta, white rice
- Choose grains like barley, millet, spelt, quinoa, whole grain rice
- Include brightly coloured fruits and vegetables
- Oily fish is the best
- Try not to consume entire protein intake from meat or animal products
- Be aware of protein sizes as they can be high in fat
- Choose snacks rich in seeds, dried fruits and nuts
- Try steaming or grilling food instead of frying
- If frying use an oil spray
- Eliminate butter from sandwiches
- Limit thick creamy sauces- opt tomato-based sauces instead
- Use skimmed milk instead of full or semi-skimmed
- Instead of mayonnaise use low fat yogurt
- Use visible fat and skin off meat
- Spread food intake through out the day rather than eating more in the afternoon and evening
- Aim to consume light meal two hours before training or large one four hours before
- Refuel after training
- Don’t substitute fruit juices for whole fruits
- read the nutrition labels carefully on every product
- Never cut any food group out of your diet
- Eat every two –three hours
- Exercise is as important as the food you are eating
- Cut back on margarine, sunflower oil
- Olive oil is perfect for salads
- Make your own desserts rather than buying them
- Consume oily fish at least twice a week
- Go easy on diary products- especially full fat ones
- Skip cheese in your meals to lower calories intake
- Add metabolism boosting food and spices in your menu
- Keep moving after eating-walk
- Wait at least 30 minutes after lunch/dinner before you will have a dessert
- Choose raw carrots over cook ones
- Don’t cut calories and don’t starve yourself
- Garlic is amazing metabolism booster
- Cinnamon, ginger, lemon, pepper will speed up your burning
- Choose honey over sugar
- Eat slowly
- Plan your meals ahead
- Never food shop hungry
- Eat seasonal fruits and vegetables
- Pack healthy snacks
- Prep your own meals for work
- Don’t buy food with more than ten ingredients
- Choose green labelled food over red and orange
- Herbs can help your metabolism
- Icy cold drinks will make you burn more calories
- Eat spicy food
- Eat only when you are hungry
- Stop eating when hunger feeling is gone
- Don’t eat in front of TV
- Include salad in every lunch/dinner
- Eat on small plate
- Never eat while moving-sit down
- Go easy on peanut butter
- Skip any food with TV commercial
- Don’t ever go on any diet
- Low GI diet can help control appetite, delay hunger
- Include lots of berries in your menu
- Choose dark chocolate over milk one
- If travelling a lot get protein bars for snacks
- Order burgers without special sauces
- Try side salad instead of chips
- Fish and chips are highest food fat choices
- Avoid deep fried food when eating out
- Avoid bloating foods
- Flax seed are amazing addition to your meals
- Cottage cheese is great source of protein
- Don’t exercise right after eating
- Mix healthy, balanced diet with exercises
- Add baked beans to baked potatoes to make its GI lower
- Salmon, taut and mackerel are the best fish options
- Use as little as possible whole eggs- focus on egg yolk
- Raw carrots are healthier than cooked ones
- Introduce healthy lifestyle to whole family
- Enjoy your food
Leave A Response