What to eat and what not to eat – we have so much choice and temptation that many of us get it very wrong. For basic good nutrition I looked at nutritionist Amanda Carlson’s foundation nutrition – how many of the following tips do you follow?
1) Choose the least processed foods – especially carbohydrates. The closer a food is to its natural state the better it is for our body. E.g. whole wheat bread rather than white.
2) Eating a variety of fruit & vegetables of many colours will help to ensure we get all the necessary nutrients.
3) Fish, chicken & turkey are a better source of protein than our four legged friends. If you choose the latter go for a lean cut.
4) 20 – 30% of our total calories should be fat but include raw nuts, seeds, olive oil, nut butters, and fatty fish.
5) Regular meals with the three main nutrients – carbohydrates, protein and fat will help avoid mood swings and bingeing.
6) Eat breakfast every day. It can be simple: cereal & or toast. This is the meal that sets you up for the day.
7) Keep hydrated.
8) Eat a mixture of carbohydrate and protein within an hour of finishing exercise. Often this is the time people least want to eat but all the research shows it is the most valuable time to aid recovery.
9) Any supplements taken should complement the diet. Food first supplements if required. Women and men over 50 supplements need protein and eat healthy.
10) Finally, get back to the kitchen. Eating out is such good value and socially a norm that eating home prepared foods becomes a rarity. Preparing meals at home will be more specific to our needs and often fresher.
Following a healthy diet will in turn help us recover from physical activity.