NUTRITION MADE EASY
Complex carbohydrates
Complex carbohydrates, like starches, are
digested more slowly than simple sugars. Complex
carbohydrates are made up of a number of different
simple carbohydrate units bound together. They are
broken down during the digestion process to simple
sugars. The time taken to break them down means they
are digested and absorbed into the body more slowly.
Food sources of complex carbohydrates: vegetables,
wholegrain breads, cereals, legumes and pasta.
Carbohydrates – fruits and vegetables, whole grains,
brown rice and whole grain pasta.
Try to avoid or limit – foods with a high refined sugar
content, such as sweets and soft drinks. Pastries and
cakes are high in fat as well as sugars and so can be
energy (calorie) dense.
Protein
Protein intake is particularly important for its role in
cell maintenance and repair. For those on a weight
management programme, having a protein rich meal
can help you feel fuller for longer, and when combined
with exercise, protein can help to build and maintain
lean muscle mass.
Proteins are made up of building blocks called amino
acids. There are many functions of proteins:
• Creates and maintains lean muscle mass
• Plays an important role in tissue repair
• Helps the immune system function properly
• Provides a source of energy when carbohydrates
and fats are not available
• Helps you feel fuller for longer as the body takes
longer to digest them
Animal sources of protein tend to be higher in fat
than vegetable sources of protein. If consuming
animal protein rich foods, ensure you choose low fat
options such as lean cuts of meat or low or reduced
fat dairy products.
Good sources of proteins – fish, eggs, milk (skimmed),
soya, poultry, low fat dairy products, lean cuts of
red meat
Try to avoid or limit – cuts of meat with high saturated
fat content, high fat dairy products and processed
meats that have hidden fat content
Fibre
Fibre is a form of complex carbohydrate which cannot
be digested and absorbed by the body. Fibre passes
through the intestinal tract to help your digestive
system process food and aid nutrient absorption.
Some types of fibre are also beneficial for friendly
bacteria (probiotic bacteria) that reside in the bowels.
There are two types of fibre: soluble and insoluble.
Each has slightly different properties; soluble fibre
absorbs water, swelling in the stomach. It benefits blood
sugar regulation and helps to manage cholesterol levels.
Insoluble fibre passes through the digestive system
relatively intact and aids bowel movement, excretion of
wastes and toxins from the body. Both insoluble and
soluble fibre are essential in the diet.
Food sources of fibre: fruits and vegetables (with skin/
peel on), wholegrain foods, nuts, seeds and pulses.
Looking to loose weight or Gain muscle? , here is a template of my Diet
IF YOU WANT IT AS BAD AS YOU DO YOUR DO IT.
BREAKFAST
scottish oats, alll bran , wheatabix
egg whites ie boiled eggs without the yolk or poached eggs
almonds,pistachios, a handfull
pint glass of water , fruit
LUNCH
fish salad , or fish and new potatoes, make sure you put avacado in your salad it had good fat and it will fill you up same as sweet potatoe so a small lunch NO cream dressings , skinless chicken , eggs again brocoli and spinach are great to help toning the muscle so no WHITE BREADS OR WHITE PASTA
SNACK FRUIT,CEREAL BAR, SOMTHING WITH ABOUT 150-200 CALLORIES
DINNER
so white meat , fish , potato ,sweet potato ,brocoli try and get alot of vegtables on board and try to have low carbs high protein maybe add some nuts into it dont worry about presentation or if the foods dont go together. SO NO cream sauces , no chips, n bread , no processed foods all natural
snack
fruit , protein shake, cereal bar , 2x crackers
DRINK 2 LITRES OF WATER TODAY BUY SOME GREEN TEA AND PUT IT WITH YOUR WATER HAVE IT COLD OR WARM
YOU CAN BUY PROTEIN WITH LOW CARBS SO WHEN YOU WORK OUT YOU WONT BE AS SORE BUT MAKE SURE YOU BUY THE LOW CARB PROTEIN
51 Foods You SHOULD Be Eating
Spinach
Wild salmon (fresh and/or canned)
Blueberries
Raspberries
Swiss chard
Quinoa
Rolled oats
Pistachios
Barramundi (often called “the sustainable sea bass”) can be found in the frozen section of Whole Foods & has half the calories, yet equal omega 3′s to coho salmon)
Plain Greek yogurt
Apples
Red bell peppers
Yellow bell peppers
Orange bell peppers
Lean red meat (we prefer grass fed beef)
Whole eggs
Blackberries
Almonds
Sardines
Carrots
Black tea
Green tea
Pink grapefruit
Turmeric
Kale
Cauliflower
Red grapes
Nut butters (peanut butter, almond butter, cashew butter, etc)
Coconut (either fresh, where you crack the shell or unsweetened, shredded)
Strawberries
Avocados
Tomatoes (raw and cooked as both have unique benefits)
Pumpkin (we often add canned, unsweetened 100% pure pumpkin to our smoothies)
Unsweetened, raw cocoa powder or cocoa nibs (we also often add to smoothies or Greek yogurt)
Pineapple
Sweet potatoes or yams (technically not the same, yet they’re often used interchangeably)
Beans (black, kidney, chick peas, red beans, etc)
Lentils
Garlic
Broccoli
Red and green cabbage
Onions
Dark Cherries
Cinnamon
Oat bran
Beets
Barley
Mushrooms (all types)
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