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:

  • Use food sources low within the glycaemic index

  • When using foods low within the glycaemic index plan meals every 3 hours

Protein:

  • Eat food sources with your 9 essential amino acids

  • Good meat sources - fish, chicken and turkey

  • Keep red meet down to a minimum - beef, lamb, mutton, pork and venison

  • Eat NO processed meats

  • Protein sources for vegans - Seitan, Tofu, Lentils, Chickpeas, Nutrional Yeast, Spelt & Teff, Hempseed

Fats:

  • Saturated fats use only 10% of your calories intake - red meat, butter and dairy

  • Stick with CIS fats (Mediterranean diet) -  olive oil,healthy nuts, seeds, avocado and fish

  • Stay away from trans fats labelled - partially hydrogenated fat/oil or hydrogenated fat/oil

Time to start creating your shopping list

Week 1 Feedback

Please help us by helping you in the future

Your feedback will steer us in the right direction to achieve your ideal body shape

Click the link below

If you need any help don't hesitate to ask

Contact details: Paul manager of Do Fitness Ltd

Tel: 079 0095 0003

Email: paul@dofitness.tips

Address:

Do Fitness, Stables Fitness & Leisure Club 

Walshaw Rd

Bury

United Kingdom

BL8 1PU

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