11 Rules of Good Nutrition
1. Eat Balanced Meals |
Be sure to get a protien, veggie, and healthy fat with every meal.
Don't worry about calorie counting simply estimate approximately 1 serving per meal for women and 2 for men using the following measurements:
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2. Eat Slowly & Mindfully |
Chew your food! Make sure you recognise that you are eating and what you are eating. Take time to truly taste your food and enjoy the experience of eating. You will find you enjoy eating more, you reduce your stress level, and you eat less calories overall.
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3. Eat Lean Protein each time you eat |
Every time you eat, you must have something that is or comes from an animal.
~ if you are vegetarian, you still need a complete protien every meal, just from a non-animal source. |
4. Eat vegetables every time you eat |
Same as protien, you need a veggie everytime you eat. From time to time it is OK to have fruit instead of a veggie, but learn to love veggies.
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5. eat carbs only when you deserve to |
Not including fruits and veggies...eat them whenever you want. However, rice, pasta, potatotes, bread, etc. are to only be eaten in the meal post exercise when your body needs them most and as a result handles them better.
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6. learn to love healthy fats |
Eat an even balane between saturated (animal fats, butter, coconut oil), monosaturated (avocados, olives, olive oil), and polyunsaturted fats (fish oil, mixed nuts).
~ fat does not make you fat! |
7. ditch the calorie containing drinks |
All drinks should come from non-calorie containing beverages... i.e. water and green tea. Although not a non-calorie frink, black coffee or expresso is also acceptible.
~ yes alochol, fruit juice, soda are all no-nos. (see the 10% rule before you run away screaming!) |
8. focus on whole foods |
Ensure the food you intake comes primarily from whole, largely unprocessed foods. There are a few situations when supplement drinks and shakes are useful.
~ Rule of thumb - if it comes in a box or packages, you probobly shouldn't eat it. |
9. Develop Food Preparation Strategies |
Prep healthy food options ahead of time because you are most likely to fail when you are hungry and you have no healthy food around.
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10. Balance Daily Food Choices with Healthy Variety |
You will find that you have certain staples you eat day in and day out. Make sure that at least once a week you experiment with something new. There are lots of tasty, healthy foods out there. Try to broaden your horizons. You will find it easier to stick to a healthy nutritional lifestyle if you do.
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11. have 10% Foods |
OK before you go crazy with the prior 9 rules. No that a healthy nutritional habits do not require 100% adherance to be effective. The difference in the results from 90% adherance and 100% adherance is negligable and more importantly food and drink are more than just fuel. They represents your culture and heritage, they are social, they are theraputic and emotional. So enjoy life and the foods and drinks that are involved in that life.
~ Just make sure that 10% is truely only 10%. Tracking and monitoring will ensure this is the case. |
