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Golden Rules of Nutrition

/ Health & Fitness

“Eating more can often aid greater weight loss and help with muscle tone and definition.” We all know getting over the Christmas period can be difficult and you may have picked up eating habits that can often leave you feeling lethargic and possibly dehydrated. We would still encourage you to enjoy social occasions, but be aware of how to manage this. For example, make sure you eat healthy 80% of the time (90% if you are trying to lose weight).

Nutrition should be a key part of your training programme that is often missed, under researched or linked only to dieting. This month we gave you tips around your nutrition to compliment your healthier lifestyle goals. We looked at fuelling up your body with the right nutrients and making time to eat so you can train harder and for longer, whatever the goal.

The Golden Rules of Nutrition.

  1. Eating breakfast sets you up for the day, and has been found to be crucial to maintain your weight.
  2. Now the festive season is over say no! Eating sugar will result in fat production and weight gain.
  3. Essential fats are important for various reasons including the immune function. These can be found in flax, walnuts, almonds, broccoli, spinach, olive oil, whole grain foods and eggs.
  4. We recommend doing cardio 3-5 times a week. Resistance exercise will also increase the amount of calories your body burns per day. Join us in our gym or exercise at home or in the community.
  5. Enjoy social occasions and your favourite food, but be aware of how to manage this, make sure you eat healthy 80% of the time and 90% if you are trying to lose weight.
  6. Try and sit down to eat, this benefits your digestive system and is more satisfying, we usually eat more healthily if not eating on the go.
  7. Eating regular amounts all day gives you a constant supply of energy and helps stop cravings.
  8. Keeping your body hydrated helps fight food cravings and your body needs water to function and help digest food. We recommend you to drink 2 litres of water every day.
  9. Try and eat quality protein with every meal, to help your body grow and repair. If eaten with complex carbs this forms the ideal meal. Complex carbs are green vegetables, whole grain foods, starchy vegetable and beans lentils and peas.
  10. Eat a variety of food to give your body all the vitamins and minerals it needs to function.

Our resident nutrition expert Marko Humphrey is available to help you discover the optimum food intake to make your goals easier to reach. Whether you are training for a sporting event, managing a medical condition or trying to lose weight, all of our nutrition advice is tailored to your needs and situation. Email health.health@mvtlc.org for more information about how we can help you.

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