The Basics of a sensible eating plan
Whenever you see someone eating healthy, people generally ask “are you on a diet”? It seems like as a species we’ve lost the ability to see food for what it actually is, fuel and nutrients for the body. So much so that seeing someone eat a healthy meal sparks questions, but really eating healthy food is essential for a healthy body and even more so for those that workout regularly to ensure good recovery and energy replenishment. Try these simple ideas to make small changes in your day to give your body the nutrients it needs.
A simple breakfast should include carbohydrates and protein. Why carbohydrates? Well because your body has essentially been starving itself for 8 hours running on stored glycogen in the liver. Now is the time to replenish those glycogen stores so the body can run efficiently. For a successful day ahead start the day off right with one of the following options
- ½ cup Oatmeal with milk, 1 tablespoon of flax-seed and a banana. The flax-seed adds some healthy fats and flavour, the banana chopped on top with add a little sweetness.
- Scrambled eggs! Scramble 1 egg with 1 egg white, add ½ cup of black beans, grilled tomatoes, mushrooms and sautéed spinach, and then put everything into a whole grain wrap. Add some hot sauce to give it a little zing!
- Even a sweet tooth can be satisfied with 2 Whole grain pancakes with ½ banana and berries, add a little maple syrup and a glass of orange juice. This is basically desert for breakfast!
The great thing about these is that they can be prepared the evening before and be ready to reheat in the morning, or just grab and go! Yes even the oats, leave them to soak in the fridge overnight for “overnight oats”. The wrap is perfect for on the go breakfast too!
There is nothing wrong with having breakfast for lunch, or dinner so get on board with that idea, but also for lunch and dinner think about having half of your plate as fresh fruits or vegetables. That means the little bit of lettuce with the
- Line a large tortilla with hummus, add 4oz of Turkey, and then pile in the veggies for a healthy wrap that’s perfect for packed lunches. Hummus is a great alternative to high fat dressings and unlike other dressings contains protein and fibre!
- Cliché but salads are a great lunch idea and they don’t have to be boring. 4oz of Chicken, with leafy greens, tomatoes, mushrooms, spring onions and a few roasted potatoes. The sky is the limit on the veggies, just go light on the dressing. In fact hummus or a drizzle of lemon juice is perfect.
- Baked potato and baked beans with light sprinkle of cheese. Add some veggies on the side like broccoli and spinach or some leafy greens. HINT: Remember a baked potato should be the size of your fist!
If you have to use a creamy dressing measure out the portion (usually 1 tablespoon) and water it down to make it go further. You still get the taste but without the extra calories.
Usually this was the main family meal but now we are so busy it seems to be eaten on the go. Instead make time to sit down as a family for your meal. Research has shown that not only do we eat less, but and make healthier choices but it also instils good eating habits into our children.
- Fish and chips are a staple of the British nation and that can be done with a healthy twist. Grill the 4oz fish (no batter), and bake the potato chips without any added oil (or use a light spray of oil). Add your veggies and you’re good to go! You can even wrap it in newspaper for the authentic feel.
- Mashed potato is another staple British food, and here’s a healthy tip – you don’t need to add butter to mashed potatoes, just a little elbow grease! Again the potato portion size is the size of your fist. Then add a 4oz cut of lean beef, tons of veggies and you’re good to go!
- Pasta is the staple for all fitness fanatics and it’s still edible on a healthy diet! A portion of whole grain pasta with low fat low sodium marinara sauce and a cup of beans will give you fibre and protein you need. Again add the veggies on and sprinkle with Parmesan cheese for flavour.
The takeaway here is that fruits and vegetables should be HALF of your plate, with the rest being whole grain carbs and protein. Go easy on the fats and oils, reduce the salt and drink plenty of water. And remember, whilst processed pre-packaged foods can be cheap and convenient they do come at a cost to your health.
Done eating? Time to train! See our Kickboxing Class Membership page for more.