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The Elements Of Good Nutrition

To function properly, your body needs a daily intake of a full range of essential nutrients, including a variety of fruits, vegetables, pulses, whole grains, low-fat dairy products, lean meats, fish and shellfish, and healthy oils such as olive. The foods we eat contain two main categories of nutrients: macronutrients and micronutrients. Macronutrients are needed in large quantities every day and form the foundation of any diet. They include proteins, carbohydrates and fats, and provide energy

Vitamins and minerals are found in small amounts in foods and make up the micronutrients. They play a critical role in maintaining the body’s normal processes and functions.

Most foods contain both macro and micronutrients in varying proportions. The key to achieving a healthy, well balanced diet is to eat a wide variety of different foods.

Top Tips For Optimal Nutrition & Performance

Eat Frequently Throughout The Day
If you have been following the typical nutritional advice of cutting back on calories and consuming no more than 3 square meals a day in the hope of shifting your fat burning efforts into high gear, you may actually be throwing the whole process into reverse.
Research suggests that active individuals who skimp on calories and eat infrequently (only 3 times a day) may be training their bodies to get by on less energy and therefore may readily store unburned calories as bodyfat. Instead, research suggests that active people should eat frequently (about every 2-3 hours) to accelerate their metabolism and maintain steady energy levels throughout the day.

Combine Carbohydrates And Protein Wherever You Can
The simple fact is, our bodies work better with a balance of carbohydrates and protein. Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilises insulin levels, which leads to steady energy throughout the day. One more benefit is that eating protein has been shown to reduce your appetite. So, avoid high carbohydrate nutrition plans and instead balance your protein and carbohydrate intake where possible.

Choose Appropriate Portion Sizes
Employ a common sense approach, by using the palm of your hand or your clenched fist for gauging the portion size of food. For example, a portion of protein should be the size of your open palm and a portion of carbs should be the size of your clenched fist.

Plan Meals Ahead Of Time
You may want to try different recipes and decide what works best for you. Experiment with different seasonings and try a variety of vegetables. Once you know what works for you, fix your meals in advance and store them in the fridge or freezer if necessary.
Although preparation time can be time consuming, it is essential for any healthy eating plan to work! It is also important to try and shop for your food every 3-4 days, as this will encourage you to buy more fresh foods as opposed to long life freezer happy ready meals, which are full of preservatives and additives.

Get Containers To Store Your Food
Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track.

Aim To Drink 10 Glasses Of Water A Day
It’s especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation programme. Drink at least one glass of water with each of your meals and snacks throughout the day. Remember if you have the occasional diet soda, coffee or tea, you will need to try and drink an additional glass of water to compensate for the diuretic effect of these beverages.

Find Your Emotional Reason For Staying On Track
Research indicates that people who successfully transform their bodies are set in action by some sort of emotional trigger that helps to clarify their reasons for deciding to make a change. Evidence suggests that any event which elicited strong emotions such as alarm, embarrassment, shame or fear actually inspired people to transform their bodies for the better. Take a moment to consider your emotional trigger and use it to stay committed to your nutrition and training programme.

Strive For Consistency, Not Perfection
You can be sure there will be the occasional meal or snack thats not on the ideal list! When you get off track in this way, don’t allow it to slow you down. Enjoy the divergence, recommit to your goal, and get back on track with your next meal!

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