Lock down is starting to loosen, kids are going back to school, more shops are opening and there is even talk of hairdressers opening very soon.
Your eating habits may have gone to pot since lock down started and if your jeans buttons are still “socially distancing” themselves you may be looking at ways to get back on track.
These are some guidelines to help you, especially if you don’t know where to start and feel lost.
Fruit and Vegetables
Vegetables are rich in fibre, help keep you feeling fuller for longer and are an essential source of vitamins and minerals. Ideally you should be eating 2 types’ vegetables with 2 meals a day.
Make fruit your “go to snacks” especially if you have a sweet tooth. Experiment with adding fruit with your breakfast yoghurt, cereals etc.
Protein
We all need protein as muscle is made of protein and burns fat when used. Ideally you need about 3 portions of protein a day. Remember you can get protein from lots of different foods, so don’t think you need to eat meat all of the time.
If you do eat meat, then the size of your palm is a portion.
Fats
Fats are not the devil so long as you eat the right type. Fat is essential for hormone production and aid vitamin absorption. You should eat healthy fats coming from natural sources, but be careful on the amount you eat. Fat per gram contains 9 calories, where Protein and Carbohydrates have just 4 calories per gram.
Carbohydrates
So many people think that carbohydrate help you put on weight. They don’t but the amount you eat and the type you eat have an impact.
Limit the amount of refined carbohydrates you eat, so bread, cereals and pasta. Small amounts won’t hinder your progress, but it is easy to overeat these foods.
The advantage of increasing your vegetable and protein in your daily life means you feel fuller for longer.
Water
Keeps you hydrated, full and helps you digest your food. Aim to consume about 1 litre a day as a minimum, but really 2 litres is best. Make it a habit that is easy to hit, so have a bottle on your desk or in your car so it is close to hand.
If you are way off hitting your consumption level, then build it up over a period of time rather than trying to hit all in one go.
Processed foods
This means anything made in a factory or over processed. So foods like cakes, sweets, biscuits, crisps, processed meats such as sausages, pies. Foods such as ready meals, take-aways, or fast foods from well-known outlets such as chicken, burgers, kebabs etc.
Processed foods are absorbed faster so are easier to over consume in regards to calories. Remember Fat isn’t the devil so long as it is the right type, well the wrong type is in processed foods. Limit them as treats or keep the portion sizes small. It isn’t realistic to ask that you avoid them for the rest of your life, but limiting them whilst working with me will aid your progress.
Alcohol
Avoiding alcohol is easy to say but often harder to do. A little like processed foods I am not expecting you to stop drinking but limit it as a treat.
Often I see people struggle to keep on track because of the amount they drink and underestimate the number of calories each of their drink contains.
Log your food
Accountability is key to your success. Yes it is a pain to keep logging your food, but how can I advise if I don’t know what you are eating.
Whether you do it via My Fitness Pal or writing it down, it won’t take you more than a few minutes a day.
If you can’t spare a few minutes a day, then think if you are being serious about getting your nutrition and eating habits back on track.
Breakfast
Lunch
Dinner
Snacks
Water
Alcohol
Want to learn more? Contact me via my website or give me a call on 07748 393809
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