Nutrition 101

Overhead image of different fruits, vegetables and types of meet.

They say that getting into shape requires more work in the kitchen, then in the gym. The old rule of thumb says: 20% Exercise, 80% Good Diet. We prefer to say 110% dedication to a healthy lifestyle with a good balanced diet, a fun and challenging exercise regime is the key!

Unfortunately, poor diet and lifestyle choices have led to a shocking 60 percent of our nation’s population being classed as overweight or obese.It has been reported that people who are overweight, and particularly those who are obese, have higher rates of death and illness than people of a healthy weight. Being overweight can lead to cardiovascular disease, high blood pressure, Type II diabetes, sleep apnea, osteoarthritis, psychological problems, and reproductive problems in women. This shocking information is more than enough reason to start thinking about making a few lifestyle choices to improve your health as well as the quality of your life!

The Importance of Good Nutrition
Good nutrition is extremely valuable not only to complement your training program and maximise the benefits of exercise, but also for general health and wellbeing. Good nutrition is essential for the body and all its systems to function optimally for your entire lifetime. Good nutrition supports our physical and mental health by providing energy, assisting quality sleep, and giving your body what it needs to function at its best, so you can be ready to take on any challenge set out in front of you!

What determines a healthy diet?
Nutrition is a vast scientific field and there is an enormous amount of varied information out there, a quick search on the web may leave you asking more questions than when you began and leave you feeling overwhelmed and disheartened. However, good nutrition doesn’t need to be so complicated. It simply means consuming good, clean, natural and nutrient-rich foods that promote not only good health but also increase your mental health and resistance to any nasty’s that may try to harm your body too.

But where do I start, you ask?
Here are a few tips to help you on your way. Fuel up with some good wholesome food that your mind, body and spirit will thank you for, weeks, months and even years down the track:

  • ENERGY IN = ENERGY OUT. That means, try to burn as much energy as you eat, and try to eat as much energy as you burn, as a healthy weight is a balance between those two.
  • Increase consumption of life-giving plants, particularly fruits, vegetables, legumes, whole grains, and nuts.
  • Limit intake of fat and oil, and avoid saturated fats, which are those that become solid at room temperature (such as coconut oil) and all animal products including meat, dairy, and eggs.
  • Use unsaturated fats, which remain liquid at room temperature, and which are found in almost all plant-based oils and foods
  • Eliminate trans-fatty acids
  • Limit intake of granulated sugar
  • Limit salt/sodium consumption and ensure that any salt consumed is iodised
  • Eat in moderation and at regular intervals
  • Avoid or limit the amount of processed foods
  • Consume less alcohol
  • Maintain proper hydration levels throughout the day.

We are all unique, and so are the specific formulas for a healthy diet. Personal taste and preference play a huge role in exactly what you consume, but the principles remain the same no matter what your taste or where in the world you may live.

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