Healthy and Fit – Do You Know Your Nutritional Strategy

By on January 10, 2015 in Nutrition with 0 Comments

healthy and fitWhen it comes to being healthy and fit, its all about strategy. Ohhhh we hear you say, its a bit like getting in the car and starting to drive, with no idea where or how you will get there. Being healthy and fit is no different, you need a strategy, that outlines where your going and how you are going to get their.

Healthy and Fit – Nutritional Strategy

To keep you 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 litres of water daily.

If you looking for the 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 museli, 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.

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About the Author

About the Author: Jack Rourke is the Health Ninja. A truly average person who has worked his butt of to be awesome fit and healthy. The average person can achieve better then average results. .


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