NUTRITION

Healthy Diet Framework.

• Try to fill at least 1/2 of your plate with fruit & veg - the main source of a lot of vitamins and minerals in your diet and also an important source of fibre

• A hand size portion of protein - this will keep you full and help with recovery from exercise and injury

• Leave the smallest portion of your plate for fats, carbs and the tasty stuff - the stuff that makes eating worthwhile! This portion can fluctuate and foods you have here might vary depending on your goals

How Much Protein Do I Need?

Ideally you want to be eating 1.6-2g protein per kg of bodyweight you have. For example, if you weigh 70kg, you should be eating around 112-140g protein every day.

You can use the protein charts below to help you hit your daily protein targets.

Do I Need Fat?

Fat is a really important component of your diet and has functions including: immunity, skin health, hormonal function and providing you with the fat soluble vitamin A, D E and K.

You do need BOTH saturated AND unsaturated fat in your diet for optimum health.

Omega 3 fatty acids are extremely important when it comes to health, and it is worth considering supplementation (check out one we sell here).

How to lose weight.

The ONLY way to lose weight is to create a calorie deficit. I.E. to consume fewer calories than you use on a regular basis. You can create this deficit through food, through exercise, or both.

Consistency is key when it comes to weight loss and creating lasting change that will benefit your health for the rest of your life.

Use the framework (downloadable below) to plan your meals and daily food intake, making sure you are focusing on getting plenty of veg and fruit, and a good portion of protein at regular intervals throughout the day.

Make sure you don’t deprive yourself of the food and drink you love the most! Meals still have to be enjoyable and worth eating to make you stick to eating in this way long-term.