Nutrition - the basics

1. You are what you eat. Quite simply, if you eat well, you’ll perform well. If you put rubbish in your body, you’ll feel rubbish.
2. Plan ahead. Leave nothing to chance by taking ‘good’ food with you wherever you go.
3. Keep portions small and balanced. ‘Small’ means portions which are around the size of your palm; ‘balanced’ means a healthy variety; for example, one portion of protein (meat, fish, etc) with one portion of complex carbohydrate (like pasta, brown rice or oats).
4. Avoid high Glycaemic Index (‘GI’) foods. They’re bad news because they put sugar into the blood stream quickly, sending our energy levels on a rollercoaster ride and making us store fat.
5. Eat little and often. Try to eat around four to six times a day: that’s around every three hours on average.
6. Stay hydrated. Drinking one-and-a-half to two litres of water daily will help to keep your body in good condition.

Nutrition - what to avoid

Although any food is fine in moderation, you should try to limit your intake of certain things:

1. Keep down the dairy. If you can’t do without milk, try to use skimmed milk, soya or rice milk.
2. Avoid ‘bad’ fats. Check the nutritional data on our website, and try to avoid trans fats and saturated fats wherever possible.
3. Give wheat a miss. Reduce your intake of wheat-based products, replacing them with alternative grains like oats, rye and quinoa.
4. Say goodbye to sugar. Check nutritional data when you shop to try and keep your sugar intake to an absolute minimum. If you have to sweeten, try using agave syrup or a good honey.
5. Lose the booze. High in calories and low in nutritional value, you’ll find reaching your goal a lot easier if you keep your alcohol consumption down to a minimum.

Nutrition - what to eat

Fitness-Inspiration recommends the following healthy essentials to your diet:

1. Bananas. This low GI fruit is a great source of carbohydrates, vitamin B6, potassium and magnesium.
2. Berries. Darker-coloured berries like blueberries, cranberries and strawberries contain a compound called anthocyanins – a pigment that fights against free radicals, helping to prevent cancer and heart disease.
3. Beans and pulses. Low GI, and a good low fat source of protein. Studies have shown they reduce bad cholesterol (LDL) while boosting good cholesterol (HDL).
4. Porridge oats. Packed full of protein as well as powerful anti-oxidant vitamin E, oats are a tremendous source of fibre for the digestive system.
5. Nuts. We’re talking about the likes of almonds, brazil nuts, walnuts, peanuts and cashews; unprocessed, of course. They’re excellent anti-oxidants, a great form of protein, and contain important omega 3 oils which help to lower blood cholesterol levels and help to build strong muscles and bones.
6. Oily fish. Eating sardines, fresh tuna, mackerel, pilchards and the like is a great way to take in Omega 3 fatty acids. Oily fish is also a rich source of protein and vitamin A, which is important for healthy hair and skin.
7. Wholegrain breads and cereals. Grains such as brown rice, millet and barley help to lower cholesterol, keep our digestive system healthy, fight free radicals, and provide a fantastic source of energy. Try the South American grain quinoa, which has a high amount of protein.
8. Yogurt. Low in fat, and high in protein, calcium and vitamin B, yogurt helps to boost friendly pro-biotic bacteria in your bowel or colon, which helps the digestion and absorption of food.
9. Lean healthy meats. Chicken, turkey, ham, lean beef and steak are a good source of amino acids, which are the building blocks of protein. Combined with a complex carbohydrate like brown pasta, rice or potatoes, lean meat plays an important part in creating a balanced meal.
10. Eggs. Versatile and tasty, eggs are a great source of healthy protein.
11. Broccoli and other green veg. Green vegetables like broccoli, brussels sprouts, kale and spinach contain powerful anti-oxidants, and are also high in vitamin C and beta-carotene: two powerful anti-oxidant nutrients.
12. Dried fruit. Raisins, sultanas, dried apricots and friends are full of concentrated fibre, vitamins and minerals. Mix a handful in with some almonds or other nuts for a tasty, energy-packed snack.