Our official nutrition partner is Scott Baptie (pictured) - who is director of Food for Fitness (www.foodforfitness.co.uk. Scott is also a regular contributor to some of the leading fitness websites and magazines, along with working as a fitness model. He is a fully qualified Sports Nutritionalist.
Scott & his team offer a full personalised service reviewing your current eating habits, goals and provide a personalised solution to help support your weight loss and fitness goals. For more information on this you can visit the Food for Fitness website, or mention that you are interested when emaling Paddy about Personal Training.
Here is some hints and tips from Scott about how to get the eating side of your new fitness journey on track to where it needs to be to help you achieve your goals.
- Where is your food from? If it swims in the sea, flies in the sky, runs, or grows in a field then normally it is a good food choice. Nuts, fruit, fish, meat and vegetables are all good.
•Did cavemen eat it? If it is made in a factory and cavemen didnt eat it then try and avoid it. Ask yourself - did cavemen eat: biscuits, crisps, cakes, junk food, processed meats (sausages, burgers, pies etc)........no, didn't think so!
• Eat wholemeal. Swap white, processed carbohydrates (white bread, white rolls, white rice and pasta) for natural carbohydrates found in fruit and vegetables. If you do eat grain products opt for wholemeal/brown grains. These will keep you fuller for longer and provide you with sustained energy in comparison to white grain products like white bread, pasta, white rice etc.
• Eat a little more meat. Try eating a little more meat than you do at the moment. Meat is the main source of protein which is used by the body to grow and repair. It is far harder for the body to turn meat into fat than it is for it to turn carbohydrates into fat.
• Eat frequent meals. Missing meals can result in out-of-control hunger, which can result in overeating.
• Eat breakfast. Breakfast is the most important meal of the day. Your body has been fasting for 8 hours and is dying for some fuel.
• Little and often . Try eating several smaller meals a day rather than 3 big meals. Although this is the norm, eating 5 to 6 little meals is actually better for you. Why? Because doing this will supply your body with a constant stream of energy, it can prevent bloating and hunger pangs.
• Eat fat. Eating fat will not necessarily make you fat! Cutting all fats from your diet is a common fat-loss misconception. Fats are essential for cell growth, repair, brain function and a host of other essential bodily functions! You need to eat fats. Unsaturated fats, ones rich in Omega 3 such as those found in nuts, fish and olive oil are excellent when trying to shed fat. Saturated fats from dairy and meat should also be eaten but avoid transfats such as those found in processed meat, crisps, bakery and fried goods.
Some top foods to enjoy !
Meat: beef, chicken, turkey
Fish: haddock, sole, cod, salmon, sardines, tuna, trout, bass,halibut, turbot, tilapia, flatfish, mackerel, anchovy, herring.
Shellfish: crab, clams, oysters, mussels, lobster, shrimps & scallops.
Fats: avocados, avocado oil, olive oil, coconut oil, butter, fatty fishes (sardines, mackerel, salmon), nut butters, nut oils (walnut, macadamia), coconut flesh, coconut milk. For more about fat click here.
Eggs: all varities but preferably free range.
Vegetables: celery, tomatoes, peppers, onions, leeks, green onions, cauliflower, broccoli, asparagus, cucumber, cabbage, brussels sprouts, artichokes, avocados,lettuce, spinach, carrots, beets, turnips, parsnips, sweet potatoes.
Fruits: strawberries, bananas, apples, oranges, berries (strawberry, cranberry, cranberry, blueberry, blackberry), grapefruit, pears, peaches, nectarines, plums, pomegranates, pineapple, papaya, grapes, cherries, apricot, mellon, kiwi, lemon, lime, lychee, mango, tangerine, coconut, figs, dates, passion fruit.
Nuts and seeds: Most nuts such as pistachios, brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds, pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, hazelnuts with the exception of peanuts.
For more excellent articles related to food, nutrition and healthy eating we encourage you to visit the Food for Fitness website by clicking here : www.foodforfitness.co.uk
All of the above content is copyright of Food For Fitness.
