A family member recently asked me for nutrition advice. Nutrition is one of my passions, so I was happy to help. Nutrition is an important factor in any well-balanced fitness plan. I personally feel that the saying of 80% nutrition and 20% training is complete rubbish. For me there are four factors to a successful healthy living plan, and they are equally important. These are:
• A goal specific exercise plan.
• A balanced nutrition plan.
• Rest between workouts.
• Getting enough sleep.
If one of the above four are not considered, you are setting yourself up for failure.
Key Points;
• To lose ½ kg of body fat a week you need to burn 3500 calories a week more then you take in. This works out to 500 a day. Use smaller plates to reduce portion sizes and be more active in your day to day life.
• Keep a food and activity diary such as myfitness pal.
• Keep processed foods and drinks to a minimum.
• Eat a rainbow of different coloured fruit and vegetables.
• Choose fibre rich food sources to feel fuller for longer and to increase bowl health.
• Aim for lean protein sources.
• Don’t avoid fat, choose healthy fat sources. Healthy fats are usually liquid at room temperature. Saturated fats are usually solid at room temperature. The World Health Organisation suggests that fat makes up roughly 20- 25% of total calorie intake.
• Take a refillable water bottle to work with you and keep it on your desk.
• Sugar in its natural form is fine such as the sugar found in fruit. Processed sugar should be kept to a minimum.
• Try to reduce alcohol and caffeine intake.
• Steam veg and fish when possible, grill meat and make your own dressings with olive/ rapeseed oil and add herbs or spices to taste.

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