Healthy and Fit – Do You Know Your Nutritional Strategy
When it comes to being healthy and fit, it’s all about strategy. Oh, we hear you say, it’s a bit like getting in the car and starting to drive, with no idea where or how you will get there.
Whether you are already healthy and fit, or you are wanting to make improvements in that area of your life. Being healthy and fit is no different, you need a strategy
The type of strategy that outlines where you’re going and how you are going to get there.
Healthy and Fit – Nutritional Strategy
To keep your metabolism high it is important to eat 5 – 6 small meals per day. You need to include smart protein, carbohydrate and fat choices with each meal.
To maximize your micro-nutrient and phytonutrient intake, incorporate plenty of fresh fruit and vegetables into your meals each day.
Make sure you keep adequately hydrated by drinking at least 2 liters of water daily.
If you looking for a lean and toned look, you need to consume approximately 1.5 grams of protein and 1 gram of carbohydrates per kilogram of body weight per day. For example, if you weigh 85 kilograms, you should try to consume no less than 127.5 grams of protein per day and 100 grams of carbohydrates.
Emphasize smart fat choices with each meal and aim to consume 40g of good fats daily.
Smart Protein Choices
- Chicken
- Beef
- Fish
- Legumes
- Eggs
- Nuts
- Seeds
- Yoghurt
Smart Carbohydrate Choices
- Barley
- Brown rice
- Buckwheat
- Raw muesli
- Rolled Oats
- Quinoa
- Sweet potato
- Wild rice
Smart Fat Choices
- Avocado
- Chia Seed Oil
- Coconut Oil
- Flaxseed Oil
- Fish oil
- Nuts
- Oily fish
- Seeds
Example Meal Plan
- 6:00 am – Meal 1
- 9:00 am – Meal 2
- 12:00 pm – Meal 3
- 3:00 – Meal 4
- 6:00 – Meal 5
- 9:00 – Meal 6
Don’t be afraid to supplement your daily plan with supplements, sometimes it can be a little difficult to consume enough calories in the day. There are plenty of fantastic quality supplements out on the market to try.
Having a decent nutritional strategy can make a huge difference when you are on the road to becoming healthy and fit. Don’t be scared to try a few different things either, you need to find what works for you.
