Nutrition is the science of
nutrients and how they are digested, absorbed, transported, metabolized,
stored, and eliminated by the body. This means what you eat will affect your
health, how much fat you lose, how much muscle you can gain, how energetic you
feel and so much more.
Here are Naed Nutrition’s top tips to improving your
health & wellbeing
Keep hydrated: water is important for
Boosting energy & Aiding the absorption of
water soluble nutrients
Elimination of toxins which is needed for WEIGHT LOSS and for fat metabolism,
Joint mobility & Improving cognitive function
You need to eat fat
to burn fat. When you
are wanting to burn body fat and lose weight you want to focus on the
unsaturated fats such as monounsaturated fatty acids (MUFA’s) and
polyunsaturated fatty acids (PUFA’s).
MUFA’s : olive oils, avocado’s nuts & seeds
PUFA’s (Omega 3’s): fish, nuts, seeds & algae
Eat High protein
foods
as they allow the body to burn
fat by satiety. It allows you to limit excessive carbohydrate intake by keeping
you full, controlling appetite, levelling blood sugar levels and increasing
metabolism. Protein is found in:
Red meat,
poultry, fish, eggs, nuts, seeds, beans and legumes
Eat Carbohydrates
in moderation.
Carbohydrates are important for burning fat. Good carbohydrate sources are
Fruits,
vegetables, whole grains, rice, seeds, legumes and sweet potato
Removed Refine
Sugars: white
breads, pasta, sugar, lollies (adding to coffee, tea, cereal); these highly
refined sugars spike insulin levels and eventually feel you leaving low on
energy, depletes essential nutrients from your body, affects your liver and
promotes weight gain.
1 x treat per week: If you’re 100% focused on clean eating &
weight loss, don’t convince yourself that a ‘treat’ more than once a week is
ok. A treat can be anything from chocolate, to alcohol, to a big pasta meal.
Once a week until you get to your goal is enough to keep you focused on your goal
without depriving yourself, your goal is bigger than that block of chocolate!
Increase your veg: for most people this is the most difficult and here are some helpful
hints
Cut up carrot and celery to snack munch on during
the day
Make a fruit salad
or have a piece of fruit as a snack
Make a stir fry with
veggies you don’t normally eat
Try a Green smoothie
Add an extra cup of salad to lunch & an extra
cup of vegetables to dinner
Plan & Organise
your food:
Plan you meals AND snacks AND include the weekend: Write it down from
Monday to Sunday, breakfast through to Supper, every meal & you want to
eat. A common mistake people make is forgetting to plan their food for the
weekend as well as during the week
Prep what you like with lots of variety: If you don’t like cooking &
freezing meals you don’t have to, your prep can be portioning out your meats
& protein, cutting & washing & separating all your veggies for the
week. You will be amazed at how much time you will save during the week
Portion control: Just because you have cooked up 1kg of chicken that is
to die for doesn’t mean you eat it all in a day: portion out the correct
portion and spread it out to get the best variety
If you need
more help with your nutrition contact sinead@naednutrition.com.au
