Not sure what to eat?
When I first meet with a new client we always go discuss nutrition. I believe that weight loss is 70% down to nutrition and 30% exercise. I would never promote any fad diets to my clients; instead I take an approach, which will benefit an overall lifestyle change.
Focusing on what a client eats is essential, whether they’re pregnant, breastfeeding or need to lose weight. There is some truth behind the moto ‘you’re what you eat’.
I promote clients to eat clean, avoid sugary foods, don’t count calories and have essential fats in their daily food choices.
Low fat products are ban. Low fat products are hidden with lots of sugars and sweeteners therefore full fat products should only be included in a healthy (eating clean) approach.
Here are some of my meal choices and tips, which should be included in a clean diet-
My first golden rule is to eat breakfast. Some people find it difficult to stomach food early in the morning but I always stress that its important to kick start the day with something.
There are a number of options you can have-
•If you want to have a breakfast, which is high in protein, I would suggest- 2 Eggs either scrambled or poached with a few slices of salmon and half of an avocado.
•A quick fix- Take a piece of fruit
•A breakfast full of antioxidants- Smoothie including- 1 ½ cup of water, 2 tablespoons cashews, 1 cup of berries, 1 small banana, handful of goji berries.
•A green breakfast- Smoothie including- 1 cup of kale/spinach, 1 Granny Smith apple, 1 small banana, ½ cup of fresh parsley leaves
•A slow release energy breakfast- 30g of oats with water and a few crushed nuts- Hazel/Brazil/ Almonds nuts only.
Cereals like Muesli and Granola are perceived to be healthy options but they have a high sugar content so should be avoided or used as a treat for breakfast.
Snacking is fine as long as sensible choices are made. Here are a few of snack tips
•A protein snack- Rice cakes with Almond Butter
•A quick snack- Handful of nuts- Cashew, Almond, Brazil, Hazelnut, Walnut & Pecan.
•A cool snack- 150g of Greek yoghurt with a handful of berries
•A vegetable snack- Chopped carrot/pepper sticks with 2 tablespoons of Hummus.
•Fruit snack- Choice of any fruit
Avoid having biscuits for a snack. They will not keep you fuller for longer and they will have an affected on the blood sugar levels. The cravings will occur soon after eating the biscuits therefore if a biscuit is necessary opt for an oat biscuits.
My biggest tip would be to avoid buying lunch from the local café/coffee shops and pre prepare a lunch meal at home. This way you will know what you’re eating and yours will always be a lot healthier and cleaner then the pre-made lunches.
•A protein lunch- Vegetable Omelette- 2 eggs, ½ pepper, ½ spring onion, ½ cup of spinach, few mushrooms, garlic and cherry tomatoes.- cook with coconut oil
•A quick lunch- Homemade salad with a chicken beast or prawns.
•A slow release energy lunch- Small Sweet-Potatoe, ½ tin of tuna with cottage cheese
•A hot lunch- Lentil soup with a side salad
Dinner- time can become problematic for some people. Getting home from work late and cooking dinner is not ideal, but with preparation and planning meals can be healthy and made quickly.
Portion control is common problem I come across daily. Small changes can resort into bigger rewards. Change your normal dinner plate to a smaller plate. Plates up your dinner then take away ¼ of the plate; and drink a glass of water before eating your main meal.
•A protein dinner with no carbs- Home made Chilli con crane with Asparagus, broccoli and carrots on the side
•Quick Dinner- ½ nest of noodles, stir fry and prawns
•Slow release energy meal- Wholegrain pasta, with lean turkey steaks, broccoli, spinach and carrots. In a homemade tomato and basil sauce.
Here is a list of foods which should be included if you want a healthy balanced diet.
•Butter- Almonds, Cashew
•Eggs- Poached & scrambled
•Fish- Salmon, Prawns, Tuna Steaks, Haddock, Cod (no batter)
•Lean meats- Beef (streak), Chicken and Turkey
•Nuts- Avoid peanuts
•Vegetables- Avocado, Spinach, Broccoli, Asparagus, Tomato, Cabbage, Celery, Cucumber, leeks, Kale, Lettuce, Sundried tomatoes, beet, pumpkin.
•Wild Rice- rather then white
***If you would like a personalised nutrition plan or an analysis of what you’re eating then please get in touch***