Healthy Eating

I do not advocate ‘dieting’ or any other short term ‘quick-fix’ solution because in the long run they simply don’t work. Instead, I will teach you how to eat a nutritionally balanced, healthy diet. No starving - just good healthy food which will not only get you the results you want, but essentially, will empower you with the knowledge of how to continue eating long-term.You only have to look around to see that the majority of people’s eating habits today are pretty poor. Society over-indulges in calorie dense foods high in refined sugars and saturated fats which are of little nutritional value and contribute to the majority of health issues hitting the headlines today. The way you look, feel and think depends on the food you eat which leads to the question; what should you be eating?

Protein

Protein makes up part of every cell and tissue in your body, including muscle, internal organs, skin, hair and nails. On average 20% of total body weight is protein. Responsible for cell growth and repair as well as regulating the many complex metabolic processes in the body, protein is the building block for life. Sources of protein include meat and fish, dairy products and eggs, nuts and seeds, pulses, soya and quorn, grains and cereals.

Carbohydrates

These are foods that when broken down (via digestion) provide the energy we need to function. All carbohydrates break down into blood glucose; however, it is the speed at which the food is broken down or its Glycemic Index (GI) rating that determines whether it should be included in your healthy eating plan.High GI carbohydrates (simple sugars), such as sugary snacks and drinks, white bread and rice, and potatoes are broken down very quickly causing rapid fluctuations in blood sugar and insulin levels. This does little to control your appetite, and over consumption of these refined sugary foods is constantly linked with obesity, diabetes type II and heart disease. Conversely low GI foods, such as vegetables, brown rice, whole grains and pulses are broken down more slowly, helping to regulate blood sugar levels and control your appetite over a prolonged period of time.

Fat

The first point to make is that FAT MATTERS!
The truth is your body needs fat to function properly.
The key is CHOICE.
‘Bad’ fats contribute to clogged arteries and heart disease, high cholesterol levels and obesity. These are:

• Saturated fats found in red meat and dairy products – particularly whole milk products, cheese, butter and egg yolks.
• Hydrogenated oils (trans fats) found in many processed and packaged foods, such as pastries, pies, pizzas, cakes, biscuits and fast food.

‘Good’ fats that you should be eating to help reduce cholesterol and maintain a healthy heart are:

• Monounsaturated and polyunsaturated fats. Foods rich in these include nuts, seeds, olives, oily fish (salmon, mackerel, sardines...) and olive and sunflower oil.

Vitamins and Minerals

Vitamins and minerals have many, vital roles necessary for physical health and well-being. The more varied your diet the more nutrients you will benefit from, and the better your whole body will be able to function. Consuming plenty of different fruit and vegetables (especially dark green), essential oils (nuts, fish, seeds) and wholegrain foods, will mean you are unlikely to be deficient in any one vitamin or mineral.

Water

Water is essential for life. Approximately 70% of our body is water. Dehydration needs to be avoided to ensure that fat metabolism, mental alertness, energy levels and metabolic processes are optimised. Thirst is not a viable indicator of dehydration - quite often when you are thirsty you are already dehydrated. For this reason you should aim to drink about 1 ½ litres of water a day.