There are various models for nutrition, various diets or lifestyles that people follow or live by. Some differ quite a lot in their make up, others are very similar. Some are fat loss orientated, some are performance related and some are health focused. There is no one diet that suits all people. We are all so different.
So where do you even begin to process all the information and chose a path for your own diet? We are bombarded with advice from the media and friends 'Oh try this it really worked for me' or 'Lose 10 pounds instantly with this new product'
Let me help break it down for you.
Remember the food pyramid in school? I think everyone remembers learning that. Well forget it! And forget it quickly! The food pyramid was based on flawed studies which were heavily marketed by the food industry who absolutely do NOT have your health at interest. Unfortunately $$$ are their primary focus and so they can not be trusted. We are more unhealthy now as a nation than we ever were before. We have more disease and more weight issues than 60+ years ago when this idea was introduced.
Check out this book that was written about it.
So welcome to a new way of thinking. And it’s much easier than you think. All you have to remember is 3 things. Fat, Protein and Carbohydrates. That’s it. Nothing else. These are called Macronutrients and should make up the bulk of your diet.
When eating any meal (including breakfast, as this is where most people tend to slip up) just make sure that your plate has all 3 elements combined. Good fats, lean ethical protein and clean carbohydrates. I will be doing a follow up post with examples of what each element is and where best to source them so keep a look out for more information. Also keep your eyes peeled for tasty recipes I'll be uploading.
So we have our 3 building blocks now, so what about quantities? I try to stick to this rule. There is no weighing or measuring and you’ll always have this tool to hand… because…it is your actual hand! How handy is that? (I'll get my coat)
For each meal try and eat a hand size portion of clean carbohydrates, ideally a variety of vegetables (this should make up about half the plate). Eat a palm size portion of lean protein. And a thumb size portion of good fats. Simples.
P.S this is not my hand! I would never hold a chicken breast like that (eugh can you say Salmonella?!), yellow wrist bands are so not my style and I don't eat peas.
Even if you don’t adopt this rule straight away start to look at what you are eating, do a little check to see how close to or far away you are from this simple rule. If you find your meals are unbalanced and not meeting this simple rule and if you are not happy with your physical appearance and performance then maybe it’s time to change things up! This nutrition lark can be scary and baffling but just taking 30 seconds before you eat anything to become more aware of what you are eating is the first step on the journey of optimal health.
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