When we don’t nourish our body, we suffer; when we give our bodies the nutrients we need we thrive. So what do we do?
Step 1 : Identify your macronutrients and healthy sources for the following:
· Carbohydrates – Vegetable, Fruits, Brown Rice, Potatoes, Sugar, Cakes
· Protein – Meat, Eggs, Soya, Tofu, Milk, Cheese
· Fats – Milk, Cheese, Fish, Olive Oil, Avocado
Step 2 : Record what you eat and drink in a food journal.
· Categorise them under proteins, carbohydrates, fats and hydration.
Step 3 : Analyse what you have recorded in order to be aware of any nutritional deficiencies.
- · Hydration – Not drinking enough water
- · Not eating enough fruits and vegetables
- · Not eating enough protein
- · Not getting enough fibre
- Not getting enough essential fats (EPA DHA)
Step 4 : Correct macro mix to reduce the deficiencies.
- · Drink more water.
- · Eat vegetables and fruits with every meal ( this will increase your fibre intake).
- · Have protein with every meal (eggs, meat, vegan proteins ).
- · Take in more essential fats (fish, fish oil supplements, nuts).
- · Reduce your intake of processed food like sweets and sugary drinks.
Natural, whole foods are best; supplements are not necessary.
Step 5: Adjust the food quantity
Once you have improved your macro mix and sources of nutrition, it is time to adjust the quantity.
Generally, most of us need approximately the following per meal (average 3 meals per day).
Suggested carb dense foods sources (fruit, brown rice, whole meal breads, whole meal pasta)
Step 6: Readjust and fine-tune the quantity to achieve your goals
- · Body composition goals
- · Health goals
- · Fitness goals
- · Performance goals (Mental and physical)
Note: Factor in your daily activity levels (exercise, sitting at desk)
Body type (naturally thin persons and athletes may need more carb dense foods and slightly less fats. Pear-shaped person may need more fats and less carb dense foods (rice, pasta, potatoes) you may need to carb dense food like rice or pasta to one meal per day.
Article written by Conor Mc Manus