The Top 5 Basic Nutrition Tips
Today we are going to look at the top 5 things you need to be looking at with your nutrition.
Too many people are looking for high-level strategies including supplementation and calorie counting, yet they haven’t got the basic lifestyle habits in place, that will ultimately be far more important than more advanced nutrition strategies
The amount of water that we drink on a daily basis hugely affects our performance, our lifestyle and our longevity.
You should be looking at drinking 30-35mL of water per Kg of bodyweight per day.
So, if you're 70Kgs, you're going to be looking at just over 2L of water per day.
Now if you're drinking caffeinated tea or coffee, alcohol, or any sugary foods or drinks, you will need more than this minimum amount, as these foods contribute to dehydration. We recommend a further 300-500mL of water for each serving of these foods and drinks.
On top of that, if you're exercising, you should be looking at around 500 mils per hour of exercise.
Tip: Do you find it hard to consume enough water? Work out how much you need to drink per day and keep a bottle with you at all times. If your bottle is 700mL and you require 2L per day, you know you need to drink 3 bottles per day.
2. Mindful Eating
Too many people eat on the run and eat food with no knowledge of the ingredients.
Being conscious of the food that you're putting into your body is a basic strategy that so many people neglect. If we're preparing our own food, made up of fresh foods, we know exactly what we're going to be eating. If we eat take-out (even healthier take-out) we have no idea what they're actually putting into the food.
So, you're always going to find you make better choices when you're conscious of the food that's going into the meals that you're eating.
The second part to mindful eating, relates to stress.
When you’re in a stressed state, your fight-or-flight response is activated. This physical state is there to prepare for you to run away from danger. So when we're eating in a stressed state, our body is not prepared to digest.
When we're eating our food we need to be seated, calm and relaxed. We need to take time to chew and enjoy our meal. Eating is one of the great pleasures of life and if we are scoffing down a meal so we can get back to work, we are likely contributing to poor digestion, possibly eating more than we require and definitely missing out on one of the fundamentals of healthy nutrition.
Tip: We don't want to be eating at our desk in front of our computer, while on the run or grabbing something while we're driving. Prepare your food in advance (this saves time) and block out at least 15-20 minutes per day to sit calmly and eat.
3. Portion Control
When it comes to portion control, we first of all want to make sure that our calorie intake is meeting our calorie expenditure, in relation to whatever your goals are.
If you're wanting to put on weight, we need to be consuming more calories than what we're burning. If you want to lose weight, then we need to consume less. Simple right?
We can go into it deeper than that, but that's the overarching principle.
Number two, we've got our protein intake. Our body constantly turns over proteins, and we need to ensure that we not only consume adequate amounts to replace that, but consume enough so that we can thrive with exercise. This will usually sit between 1.2 and 2g of protein per Kg of bodyweight per day, depending on your activity levels and exercise intensity.
Finally, fats and carbs we rate as equally important and take your preference into account as far as what types of foods you like to eat. Both are necessary for optimum health and performance.
The whole “Low/No-Carb” fad is damaging our society, just like the “Low/No-Fat” fad did in the 80s and 90s.
Moderation is the key. Your daily fat intake should be no lower than 15% of your total calories and you should be looking to consume Omega 3s (E.g. Fish-Oil, Chia/Hemp Seeds) where possible.
Carbohydrate intake should be predominantly from fresh vegetables, with limited amounts of fruit (1-2 pieces per day) as these sources contain valuable fibre, minerals, vitamins and anti-oxidants. If your activity levels are low, stick to a fist full of vegetables and a maximum of 1 small cupped hand of starchy carbs (fruit, grains, potatoes) per meal
4. Eat from the Rainbow
A lot of clients come in and they want to talk about what supplements they should be taking, but they need to get the basics right first.
So if our portion control is in line and we're consuming adequate protein, fats and carbs for our goals, we next need to look at your micro nutrition.
The easiest way to ensure you're getting all your micro nutrients is by “eating from the rainbow”.
Fruits and vegetables, are partly different colours because of the types of nutrients that are in them.
So if we're eating a broad range of fruit and vegetables (from the rainbow), your reds, orange, greens, purples, whites and blues, you're going to ensure that you're getting the majority of your different micronutrients.
5. Cut the Crap
I see too many people who want to go on a specific diet because they've heard through the wind that “keto” or “vegan” or some other diet fad like the celery juice diet is gonna solve all their problems. They want to achieve some sort of result or goal and are looking for a quick fix, but they haven't even got the basics right.
They're drinking too much alcohol, too much caffeine, eating processed food, take out, they don't know what's actually going into their body and they don't know if they're having sensitivities to any of that food.
The first thing you need to look at doing is removing all the crap out of your diet and actually seeing one by one, what type of foods that are affecting your body. If you've got a sensitivity to something, you probably shouldn't be eating it.
That's our fifth principle. Make sure you cut the crap out of your diet if you wanna get serious results. There is a process to this and we show you how in our 28-Day Challenge. To find out more, book a discovery session by clicking the link