Eat Well to FEEL WELL

The health benefits of eating well are huge. A well-balanced diet provides all the energy you need to keep active throughout the day and gives you the nutrients you need to help you stay strong and healthy

Follow the NHS Eat Well guide and you won’t go too far wrong

We also have some great alternatives too

Fats

Not all fats are bad for you, eating the right mix of fats can help lower cholesterol, fight fatigue and improve your mood

Good Fats

Monounsaturated fats can help lower blood pressure and cholesterol, and improve heart and brain health

Omega3, polyunsaturated fat found in many oily fish, nuts, oils and seeds, is essential to physical and emotional health

Try to eat these fats every day – especially omega 3

Bad Fats

Saturated and trans fats increase cholesterol and the risk of heart disease, strokes, cancer, arthritis and diabetes

Eating too many foods high in ‘bad fats’, especially trans fats, increase your risk of becoming overweight

Try not to eat trans fats

Be careful as many ‘Fat Free’ foods are high in calories and refined carbohydrates and can actually result in weight gain – check out the food labels on the products you are bying

Carbohydrates

Carbohydrates are your body’s main source of energy and they are found in a variety of foods

Complex Carbohydrates

Complex carbs help protect against heart disease, cancers and diabetes . They are digested slowly and therefore keep blood sugar and insulin levels stable. There are two types – 1. Starch is digested and then used as a source of glucose. Sources include potatoes, beans, cereals and vegetables

2. Dietary fibre is vital for the health of the digestive system. Sources include oatmeal. nuts, seeds fruit and vegetables

Simple Carbohydrates

Simple carbs digest quickly and cause spikes in blood sugar levels and energy. This can lead to mood swings, fatigue and fat storage

Many fruits contain natural sugars (simple carbohydrates) but do not avoid them as they are also high in vitamins, minerals, fibre and other nutrients

It is the refined and processed foods such as white bread, rice and pasta, sugary drinks, sweets and cakes that will cause weight gain

Proteins

Proteins are essential nutrients that are used by the body for growth and maintenance 

Proteins are broken down into amino acids during digestion . These amino acids are used by the body to build new cells, repair tissue and produce antibodies, Non-essential amino acids are made by the body; however, essential amino acids are not, and must be supplied by food

As well as helping build muscle protein can help you feel fuller for longer and reduce your appetite. A healthy diet comprising of a variety of foods will generally ensure you are getting enough protein

Animal Based Protein

Plant Based protein

Vitamins & Minerals

These are essential nutrients that keep the body healthy

A balanced diet, incorporating a mix of proteins, carbohydrates, and fats, provides the vitamins and minerals needed by your body. A lack of-or an excessive amount of essential vitamins and minerals can cause an abundance of health problems

Did you know that many herbs and spices have a high nutritional value and are a great fat, sugar and salt free source of antioxidants, vitamins and minerals

This is a list of products that have high nutritional value – Basil, Coriander, Cinnamon, Ginger, Oregano, Parsley, Rosemary and Thyme

Water

Essential for the human body to function – stay hydrated

The human body comprises around 60% water. It’s commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule)

1. Helps maximize physical performance

2. Significantly affects energy levels and brain function

3. May help prevent and treat headaches

4. May help relieve constipation

5. May help treat kidney stones 6. Helps prevent hangovers

7. Can aid weight loss 8. Even mild dehydration can affect you mentally and physically

Make sure that you get enough water each day, whether your personal goal is 64 ounces (1.9 liters) or a different amount. It’s one of the best things you can do for your overall health

Nutrition for Training

Whatever you want to achieve always consume a variety of foods that are natural and unprocessed. Although weight loss and muscle building seem polar opposite the advice for both is actually very similar

♥ Improves body composition

♥ Improves performance

♥ Increases energy

♥ Decrease recovery time

♥ Reduces the risk of injury

You are more likely to succeed if you plan your meals and training schedule in advance

A balanced healthy breakfast will help kick start your metabolism

You will also burn more calories at rest

Don’t forget to hydrate too

By eating smaller portions it will provide

your body with a constant flow of energy

and drastically reduces the possibility of

storing fat

.

Frying food will increase the absorption of fat whereas grilled foods have a reduced fat content because the fat drips off the food as it is being grilled

Fat loss and toning 

 Building muscle 

Eating healthy snacks such as nuts, fruit and wholegrain cereals stops you get pangs of hunger and are better than reaching for junk food

Foods high in fibre and protein will keep you felling fuller for longer, protein will also increase the speed of your metabolism

Get more sleep as we often snack on junk when feeling tired

Use herbs and spices – full of nutrients and add bags of flavour

Be careful of fat free foods as these can be high in calories and sugar

Gaining muscle will speed up your metabolic rate and burn more calories at rest, so it is important to consume more calories

Eating more protein and complex carbohydrates is the absolute key to building muscle and maintaining it, so:-

Eat – before training to prepare your body for exercising

Eat – after raining to replace used energy and repair muscle

Eat – before bed to help repair muscle tissue whilst you are asleep

Before Exercise

Eat 2.5-3 hours before exercising

For endurance based workouts eat complex carbohydrates as they provide sustained energy

Simple carbohydrates will be better immediately before an activity to provide an instant boost of energy

During Exercise

Stay hydrated  during your workout so drink plenty of water

Hydration affects both performance and  resistance to injury

After Exercise

Replace lost fluids immediately after your exercise session

Long workouts or high intensity workouts consume complex carbohydrates within 30 minutes of exercising to replace energy

Eat protein too as this will help muscle strength and repair