Nutrition for Health
A quick guide
It is true that we are what we eat. What we put into our mouths accounts for 80 percent of our efforts to stay healthy, 20 percent is everything else. With food accounting for that large a percentage, it is common sense that we need to really pay attention to what we put into our mouths.
Here are general guidelines and tips regarding nutrition.
Breakfast:
Never miss breakfast. The old saying that you should eat like an emperor in the morning, a king at lunch and a pauper in the evening is true. What energy you had at dinner time is used up by morning, you need fuel to start your day.
If you are working out early in the morning, consider splitting your breakfast into two so that you are not too filled up when working out. It is ideal to have big meals two to three hours before working out and smaller meals at least an hour before. Anything more you will feel too full and bloated to exercise effectively.
Breakfast is the time to get your complex carbohydrates in as they provide fuel for the day. Complex carbohydrates consist of less processed carbohydrates such as whole meal products, arrow roots etcetera.
You also need to have protein. Why? Protein keeps you fuller for longer. Your body also needs protein to repair it’s muscles and blood cells. It is a myth that a high protein diet destroys your kidneys. Whatever your body does not use is flushed out.
A good breakfast will consist of:
- Complex carbohydrates - whole grain cereals or bread, arrow root, sweet potato, cassava
- Protein - Egg, natural yoghurt, cold meat cuts,
- Some sort of fruit or vegetable
- You can also have last night’s left overs as breakfast as long as you take care of your portions.
Lunch:
Lunch should be balanced just as breakfast is. However, it should be lighter. Why? As the day wears on, you need less energy as you are closer to bed time.
Dinner:
This should be the lightest meal of the day. Unless you are on a specified fast and there are ways to do this, do not miss any meal. Just make it lighter than the rest of the meals.
Snacks:
It is important to snack healthy as snacks are usually our downfall in weight loss. Look for snacks that contain fibre and protein as these keep you full for longer.
Healthy snacks include:
- Nuts and a banana
- A half a cup of yoghurt with fruit
- A very small portion of last night’s left overs e.t.c
PORTION CONTROL
We tend to eat too much. Portion control is about controlling the amounts of what we eat and not starving ourselves. As a rule, half of our plates should contain vegetables, a quarter should contain proteins and the other quarter should contain the starch. This is how our plates should look like at all meals.
Tips:
- A portion of carbohydrates is about a fist full of rice. Try to stick with whole grains for example brown instead of white rice.
- A serving of protein is about an open palm size. Be careful with beans (dengu e.t.c.) as they contain a high amount of carbohydrates as well.
- When having a salad, skip dressings like thousand island, ranch dressings e.t.c. opt for lemon or a simple vinaigrette dressing.
- Legumes (beans, dengu e.t.c) are not complete proteins. Having them with whole grains or nuts makes them complete proteins. They do not have to be accompanied in the same meal but make sure you have some during the course of the day.
Sugar and Fat....Which is the enemy?
It has long been thought that Fat is the root of all “evil” in good health maintenance. This has been proven to be untrue in the recent past. While it is true that fat contains more calories gram for gram, sugar’s effect in our bodies is far worse than than fat.
I have written before on the harmful effects of sugar. Please look through "foods" section for more
Tips:
- Avoid refined carbohydrates in the form of direct sugar, sodas, white bread, cereals that are not whole grain e.t.c. They are not worth the trouble. Rather reach for water than soda.
- Instead of purchasing packet fruit juices, eat the fruit. It contains fibre which is good news for your gut and slower release of the sugar into your system.
Pre and Post Workout Nutrition
A meal that contains proteins, carbohydrates and vegetables is best before a workout. However, because this might not always be possible, try to have a snack that should follow the following:
- Low in fibre
- Contain complex carbohydrates
- Small portion
A banana is such an example. Or one whole wheat toast with natural peanut butter.
Post workout, your muscles are in dire need of repair. Which means your post workout meal should contain protein. It is good to eat 30 - 60 minutes after a workout to kick start the repair of the muscles otherwise you body begins to cannibalize itself and what gains you made could be lost. Examples include:
- A proper meal
- A home made protein shake with yoghurt in it
- Plain yoghurt or milk with some fruit in it
- Sandwich with egg, chicken
- Some beans with a little rice or whole meal bread e.t.c.
FINALLY! WATER WATER WATER!
Keep hydrated at all times. Sipping on water through out the day will help keep your energy levels up, reduce hunger pangs, keep your concentration and keep your skin looking healthy and radiant.
Nutrition is such a wide topic that this little write up does not cover everything. However, when you follow the basics, the rest comes easy.
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