PERSONAL
TRAINING
PERSONAL TRAINING
NUTRITION
Week 1 - Healthy Eating
Create your shopping list with healthy food choices tailored to your body shape
Four-week introduction
Introduction
Week one is all about starting to create your healthy shopping list, using the information below on Macro-nutrients: Calories, Carbohydrate, Protein and Fats
Calories
Empty your refrigerators and cupboards of any junk food to reduce temptation over the next four weeks and control your urge to order or by fast-food
Carbohydrates & Glycaemic Index
This week is all about macronutrients and what they are: Carbohydrates, protein and fats
Protein
Fats
Recap on this week - Macronutrients
Carbohydrates:
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Use food sources low within the glycaemic index
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When using foods low within the glycaemic index plan meals every 3 hours
Protein:
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Eat food sources with your 9 essential amino acids
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Good meat sources - fish, chicken and turkey
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Keep red meet down to a minimum - beef, lamb, mutton, pork and venison
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Eat NO processed meats
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Protein sources for vegans - Seitan, Tofu, Lentils, Chickpeas, Nutrional Yeast, Spelt & Teff, Hempseed
Fats:
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Saturated fats use only 10% of your calories intake - red meat, butter and dairy
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Stick with CIS fats (Mediterranean diet) - olive oil,healthy nuts, seeds, avocado and fish
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Stay away from trans fats labelled - partially hydrogenated fat/oil or hydrogenated fat/oil