10 Simple Nutrition Tips
Updated: May 23, 2018
It's no secret that there is no "one size fits all" eating plan. In fact, finding an eating routine that works for you is one of the biggest challenged you'll come across. At Back Yourself Fitness we DO NOT prescribe eating plans because not only is every single person different but is an eating plan something you can maintain for the rest of your life? No. By making sustainable changes to your eating habits you will not have to worry about coming off your eating plan because you've made changes to your eating habits and routine that you can continue without any hassle. Here are 10 nutrition tips that will put you on the right track in regards to your eating:
1. NO GOLDEN FOODS: This is a real basic one. Minimize/cut out all fries, nuggets, wedges, gems, etc etc. They are full of “bad fats” that the body struggles to digest and process.
2. MINIMIZE SUGARS: Sugar is a huge one to try and cut back on. Have a look at the labels on food and see just how much sugar is in things. My suggestion is cut all unnecessary sugars (e.g. cut soft drink).
3. PREPARATION IS KEY: A simple saying is: if you fail to plan, you plan to fail. Basically if you're getting home late from work then having to decide what you feel like for dinner THEN having to cook, you're more inclined to make a poor nutritional choice out of convenience. Preparing your meals ahead of time saves all that hassle. You know you have your meal ready to go as soon as you get home. Alternatively a great idea for either yourself, you and your partner or your family is plan the weeks worth of meals e.g. Wednesday night we're having fish and salad. This way you know what you have to cook and what you'll need for each day. Fail to plan, you plan to fail.
4. DON’T EAT OUT OF BOREDOM: Don’t go to the pantry or fridge and see if there’s food there because you’re hungry. Every time you open the fridge just to have a look – have a glass of water instead. This will fill you up without actually eating any food.
5. PORTION SIZE: When having a meal eat until you’re content NOT until you’re so full you can’t eat anymore!
6. HEALTHY SNACKS: Things such as: grapes, nuts, berries, rice crackers – are awesome to snack on during the day and are super low in fats and sugars!
7. GUILTY WORKOUTS: One thing I try and always do is a ‘guilty workout’ this is when I have a bad meal or a big night – a guilty workout can be as simple as a brisk walk or run. This burns off whatever the bad choice was so you’re not wasting a PT trying to burn off Saturday night’s massive drinking session. SIDE NOTE: be more active. If you’re only going to the shops around the corner, walk it.
8. SMALLER MEALS AS THE DAY GOES ON: Taper your meals off as the day goes on. This is so your body isn’t still processing foods as your trying to get to sleep. As I said above have a solid breakfast then a decent morning tea and lunch, small arvo tea and a small serve of dinner.
9. CARBS: White carbs are what are called ‘fast release carbs’ and as the name says they release into your body rapidly. Now if you’ve done a massive workout then sure white carbs are good to refuel straight away because your body is working BUT if you’re just lazing around and you have a big bowl of white pasta then when they ‘fast release’ a majority of them will go into your fat stores. Brown carbs are slow release so they’ll keep feeding your body for a longer period of time. Pick your carbs wisely with your training and your goals eg. If you’re wanting to lose weight then brown carbs are the way to go however if you’re looking to gain size then white carbs are for you.
10. CONSCIOUS DECISIONS: A real basic one to finish off: you need to keep yourself accountable. Every time you go to order lunch/make a meal etc you need to think is this a healthy option for me? Do I really need a 2nd serve? Simple stuff like that – just taking a second to think about what you’re going to eat.