Starting a new healthy eating plan especially at the beginning of a new year can seem daunting and most people don't really know where to start. I think most of us know deep down between the right and wrong choices when it comes to what food we consume. But it's how much of it we should consume comes with its sticking points.
To my clients who either want to lose weight or eat healthier suggestion is to start a food diary. To know what you consume and how many calories you are consuming if you keep a diary you will be able to keep on top on it. There are also several apps that will do all that work for you.
There are many online calculators which can help you keep a track of how many calories and what macros (ie cabs/protein/fats) who should be consuming daily, whether its to lose/maintain/gain
This is a very simple one to use
https://healthyeater.com/flexible-dieting-calculator
Its finding the right balance with a 80/20 approach to eating (80% good, 20% bad) but again easier said than done if you struggle with your diet. Its trying not to get into the (i can only eat salad and drink water) mentality.
Here's some tips for breakfast/lunch/dinner to follow
Breakfast
Porridge made with water or milk and add a handful of natural nuts into the bowl - 300 calories
2x Poached eggs with 2x wholemeal toast - 270 calories
Bowl of Low fat Greek Yoghurt and Fresh Fruit - 200 calories
3 egg omelette with mushrooms - 300 calories
Scrambled egg x2 on wholemeal toast - 270 calories
Lunch
Tortilla wrap with tuna and salad - 250 calories
Pasta salad with veg - 300 calories
Homemade soup with veg and beans - 200 calories
cous cous with chicken and veg - 200 calories
Dinner
Baked Chicken Breast and sweet potatoes and Veg (based on a 6oz chicken breast, 1 sweet potato mashed) and as many veggies to fill rest of plate just no sauces
Baked Salmon Fillet with jacket potato and salad (based on a 5oz salmon fillet, medium sized potato and pack the plate with salad) - 400 calories
Homemade Veggie curry with boiled rice - 300 calories, 400 calories if you want to use chicken
Chilli (use turkey mince or quorn instead of beef with rice - 450 if you use meat, 400 if you use quorn or tofu.
Making a few healthier choices shouldn't cause you too much trauma and you don't want to get into the vicious dieting yo-yo-ing that goes on. With the above calculator you would see how many calories you should be consuming on a daily basis and an idea as to how much of each macro you should have on a daily basis so it will make it easier when checking weight on packaging.
Making sure you add the right amount of protein to each meal will also keep you fuller for longer. Carbs are essential but are used up by the body within an hour. But its knowing what are the best sources to eat.
The Eatwell plate gives a good indication of this:
https://www.gov.uk/government/publications/the-eatwell-guide
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