Nutrition is the basis of life. Obtaining the right nutrients and energy is what provides the body with the essential fuel for it to continue to grow, repair itself and fight against disease. There is no identical meal plan, so during the nutrition consultation I will have a look at your current eating style and see what can be improved in order to reach your aims and for the body to be healthy.
Good nutrition plays a major role in leading a fit and healthy lifestyle. As the word implies, nutrition must provide the body with the essential nutrients in the right amounts for the body to function properly. A good nutritious plan should include all the nutrients i.e. vitamins, minerals, water, roughage, protein, fat and carbohydrates. The macronutrients which are protein, carbohydrates and fat should be available in greater amounts than the micronutrients which are the vitamins and minerals. So it is wise to incorporate the macronutrients in their proper amounts, making the right food choices to obtain the needed micronutrients too.
Nutrition is subjective, meaning that no plan is one size fits all. It should be tailor made to suit your needs; being lifestyle, age, sex, lean body mass, disease state and any chronic conditions. The right diet can prevent and control certain diseases such as diabetes, hypercholesterolaemia, hypertension, and in certain cases such as coeliac disease, diet is the only way out to control the condition.
Carbohydrates provide energy to the body and the brain. There are the simple carbohydrates (eg glucose, fructose, galactose) and complex carbohydrates such as starches and fibre. Simple carbohydrates as the name implies, are rapidly absorbed by the body and are available in the system fast, while the complex carbohydrates must be first broken down by enzymes to simpler form to be utilized as energy.
Simple carbohydrates: sugar, honey, syrup, cakes, cookies, chocolate, sweets........
Complex carbohydrates: oats, wheat, barley, bread, pasta, rice, potatoes.
Fibre: vegetables, fruit, psyllium husk, bran, xanthan gum.
Carbohydrates got a bad reputation in the dieting world. If the right choices are made and eaten in the right amounts in the right time, will keep the body in balance and fit.
Protein is the building block of our cells. If not enough protein is available the body cannot build, repair, heal or itself. Therefore it is essential to be included in every meal of the day.
Lean protein food examples are: chicken breast, lean beef, fish, egg whites, whey protein powder, casein powder (slow releasing protein), low fat cottage cheese, low fat and sugar free yogurts.
Fat is another macronutrient which is essential to life. The cell membranes have a large portion of fat, therefore we cannot do without (unless a medical condition is present) Fats are calorie dense so they are a good source of energy; having 9kcal per 1g.
What we must avoid are the saturated fats which are from an animal origin and hydrogenated fat such as margarine which has a plant origin (and is cholesterol free, true) but is hydrogenated or partially hydrogenated so it is not very good for our heart.
Good fat choices include: olive oil, flaxseed oil, macadamia nut oil, avocado, fats from fatty fish, egg yolks, nuts and nut butter (in moderation).