In our recent group meetings we have been discussing what to eat and options you have when hitting the shops. Here is a summary of the information we have discussed and for those of you that couldn’t make the group.
Water – in our climate you need to drink between 1-2ltrs per day depending on the weather and if you are training. We also advise on eating foods from good quality, fresh sources i.e. not processed or ready made meals or from fast food places.
Complete Protein sources: ANYTHING WITH EYES OR THAT HAD A MOTHER!!!
Animal – eggs, meat, poultry, dairy and fish.
Non-Animal Sources – Soy Foods, buckwheat and quinoa.
Incomplete Proteins (not as good as complete but when eaten together can be a great source of proteins)
Grains – wheat, rye, spelt, millet, oats, barley, rice and many more….
Pulses – Beans, peas, chickpeas, lentils etc…
Nuts – peanuts, cashew nuts, macademia, hazel, brasil, pine, almonds, chestnuts, walnuts and coconuts.
Seeds – sunflower, pumpkin, flax, mustard, poppy and sesame.
other veg – bean sprouts, brussel sprouts, carrots, broccoli, cauliflower, squash, eggplant, onions and many more….
Low quality meats, processed or reformed meats, battery farmed eggs, roasted or salted nuts, UHT or processed dairy products, meat pies, pre-packed meals. Cheap tinned beans or pulses and over cooking meats. Consume:Fresh quality meat, organ meats (liver, kidney etc,) free range eggs, raw nuts, quality farm fresh dairy, organic tinned beans or pulses in water, properly cooked foods.
Three types of Carbohydrates1) Simple or Sugar2) Complex or Starches3) Non Starch Polysaccharides or Fibre
Simple Carbohydrates or Sugar:
Healthy Options: some fruits and milkThese contain vitamins and minerals, antioxidants, phytochemicals, fruit contains dietary fibre and milk contains valuable proteins. (fruit may still unbalance blood sugars)Less healthy options: Sugar, HFCS (high fructose corn syrups), biscuits, cakes, confectionery, soft drinks.Here are some names that you may find on food labels that are simply sugars in disguise:Glucose, Fructose, Galactose, Mannose, Ribose, Sweeteners, Maple Syrup, Dextrin, Dehydrated cane juice, Sugar, Sucrose, Maltose, Lactose, Dextrose, Xylose, Fruit Juice Concentrate, Honey, Molasses, Sucanat.
Alternatives to sugar:
Stevia – this is a herb and is much sweeter than sugar. This herb is almost calorie free and does nto affect blood sugar levels.Agave Syrup – comes from the agave plant, it contains 90% fructose and is much lower on the GI index than sugar.Raw Honey – is safe to use in moderation, honey has a lot of calories and contains a lot of sugar so this should be used minimally.Organic Maple Syrup – like honey is high in sugar and calories. This should be used in moderation.
Complex Carbohydrates(Starchy Carbs):
The real dietary value centres on wether they are refined or unrefined.Refined (poor choices) deficient in dietary fibre, stripped of vitamins and mineral content, produce a faster insulin response.Sources : White bread, white pasta, cakes, biscuits, pastries, rice cakes, processed foods, white rice.Unrefined Carbohydrates (good choices): source of energy, good source of dietary fibre, good source of vitamins and minerals, produce a slower sustained insulin release.Sources : Wholemeal or whole grain products, whole grain rice, brown rice, whole oats, mixed beans, legumes, buckwheat, rye breads, frozen vegetables, fresh vegetables, sweet potatoes, yams, pulses and quinoa.
SourcesInsoluble: Outer husks of unrefined wheat, bran, rye, rice, and most other grains, along with fruit and vegetable skins.Soluble: Inner, softer part of plants, beans, barley, broccoli, prunes, apples, citrus fruits, oats and other grains.Carbohydrate Food Recommendations:Avoid:White sugar, syrups, white flour, rice, white bread, pastries, cakes, biscuits, pre-packed meals, sweets and confectionary. Soft drinks, cordial, fruit juices, processed fruits or vegetables and foods that are high on the Glycemic Load or index.Choose:Wholegrain products, brown rice, fresh whole fruit and vegetables, home baking (known ingredients) mainly drink water and choose lower glycemic index/load foods.
A balanced diet containing all types of fats is important – Saturated fats, Monounsaturated and polyunsaturated fats. ratio of 1:1:1 is ideal.Saturated Fat sources:Meats – beef, pork, lamb, venison etc..Poultry – Chicken, duck, etc.Dairy – Milk, cheese, yoghurt, cream, butterEggsCoconut oil.Monounsaturated Sources:Olive oil, lard, peanut oil, canola oil, avocado oil, rapeseed oil, avocado oil, hazel nuts and almonds.
Omega 3Oily fish and cod liver oilFlaxseeds and oilWalnutsPasture reared eggs
Omega 6Sunflower oil and seedsCorn and soybean oilSafflower oilPumpkin seedsSesame oil and seeds
Please note all oils need to be cold pressed and remain unprocessed.
The ratio of Omega 3 and 6 should be 1:1 or 1:2
Avoid:Margarine’sHydrogenated or partially hydrogenated fatsFats in cheap meatsSkimmed or low fat dairy products (excluding milk)Artificially lower fat productsCheap plant oils, corn, sunflower and vegetable.Biscuits, cakes, crackers, take away foods, pies, pastries, pre-pared foodsLow fat processed foods (low in saturated fat but high in trans fats
And thats how simple it is too follow a healthy diet that is for life and not just for rapid weight loss or for a short term fix. If you follow these rules you should lose weight, feel better, have more energy, sleep well and have less issues with stomach complaints etc.
This is not a diet it is a nutrition plan that will have great benefits to you and your family’s well being.
As always any questions please let me know and I look forward to seeing you at the group or in private session this week.Frank