Understanding different foods
- Colours; Try to have different colours on your plate. This mainly has to do with vegetables and fruit as most meat is either white or red.
- Nutritional Value; A lot of the time I tell people that if you are eating food from the ground or a tree and/or from a portion of something that had eyes, you are close to a good nutritional product. Anything processed or made from off cuts is second-rate.
- Taste; There's no need to give up taste, so add grains, spices, herbs and nuts to liven up bland meals. Keep in mind that too much salt and dressings can be detrimental. Use natural ingredients where possible.
- Regularity; As stated in the training program, eating within every four hours is crucial. Having a reminder to eat at certain times allows the body to be tricked into burning fat first as it knows it will get something healthy again soon. This improves metabolism, the process by which your body converts food to energy. You should aim for six to seven sittings a day (refrain from calling them meals as they aren't).
- Overall portion size; Ideally you should be eating small portions quite often. This will allow better digestion and a quicker response from your metabolism.
- Love; Love what you do when it comes to healthy eating. Knowing when and why you eat helps you overcome temptations.
A Typical Day of Eating
(Should be before your exercise with a good break in-between. If you train early then a banana should suffice).
- 1 cup of cereal, preferably with oats
- Muesli (but not toasted) with 2 tablespoons of lite yoghurt.
- ½ cup of canned fruit
- 1 piece whole-grain bread with oarmite or Vegemite
- Glass of orange juice
1 fruit of a good proportion or 2 smaller fruit
2 cups of water
- 2 bread rolls + chicken + salad. You can vary the meat; however be mindful of the colours in your rolls, or leftover dinner from night before.
- 1 muffin
- 2 cups of water
2 mandarins or an orange or banana
2 cups of water
If you're running late with work and need to prepare dinner, then a snack bar should keep you within your time limits.
- A small serving of different vegetables - at least four on your plate. Raw is good.
- Meat is varied to what you had the night before and for lunch. If you ate a white meat, then have a red meat for the next meal.
- Fish is to be consumed at least once a week. The weight of the meat you consume should not outweigh your vegetables. Pasta and brown rice are also good options. Try not to use too much salt or fatty oils in your cooking. Deep-frying is a no-no.
-1 cup of ice cream and canned fruit
- A glass of iced water
- A fruit smoothie of various fruits and colours. If there is any left over, store it in the fridge and have it for breakfast in the morning. Mr if you plan to work out early then drink that prior to performing the exercise.
or: A piece of whole-grain toast with marmite and avocado, which gives you a high form of good fat and protein to allow the body to rebuild throughout the night.