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Nutrition Information

Feeding your new exercise habit 

Committing to an exercise programme means you’re off to a great start (even if you haven’t started yet!) Because without making any changes to what you eat and drink, you will achieve significant weight loss, improve your wellbeing and reduce your risk of illness, such as heart disease and cancer. 

But, when you combine exercise with positive dietary changes, that’s where the magic happens. By magic, I mean the speed of change and the long-term effect of those results.

7 Steps to a healthy diet

Here are some simple steps to a healthy diet. And I mean simple. Because it’s all too easy to get bogged down in the latest diet or fad, and as you might have gathered by now, I like to keep things straightforward.

1. Base your meals on starchy foods 

  • Rice, pasta, potatoes, bread and cereals
  • Ideally these should be wholegrain which contains more fibre and makes you feel full for longer
  • Starchy foods should make up around one third of your food intake 

2. Eat lots of fruit & vegetables 

  • Contain essential vitamins & minerals and disease fighting chemicals
  • Control a healthy weight and stabilise energy levels 
  • Help prevent heart disease, high BP, Type II diabetes and some cancers 

3. Eat more fish 

  • Source of protein and essential vitamins & minerals 
  • Oily fish like salmon, mackerel, trout, tuna and sardines contain Omega 3 Help prevent heart disease 

4. Cut down on saturated fat & sugar 

  • Fat raises cholesterol increasing the risk of heart disease 
  • Too much sugar can cause Type II diabetes 
  • An excess of both fat & sugar causes weight gain 
  • 15g per 100g is too much 

5. Eat less salt 

  • Raises blood pressure 
  • 75% of salt we eat is already in food; e.g. beans/soups/bread/sauces 
  • 1.5g per 100g is too high 

6. Don’t skip breakfast 

  • Stabilises blood sugar meaning you feel less hungry 
  • More prone to losing concentration/feeling tired/accidents/snacking 

7. Don’t get thirsty 

  • Drink 1.2litres a day (plus more in hot weather or when exercising)
  • Water is 2nd most important to the body behind oxygen. 
  • Water makes up: in skin 70%, in blood 80%, in muscle 75%, in bone 20%

Nutrition is an important part of any training program, especially if you’re training for weight-loss. So, as part of your initial consultation, we’ll discuss the strengths and weaknesses of your diet and look at simple changes you can make.

Ready to get fit and have some fun? Let’s chat. 

Call: 07970 881051

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