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Our Thoughts On Nutrition

Some key points that will help your nutrition in “order” to help you achieve those goals! ?

- aim to have 5-6 smaller meals per day. Average it out to 3-4 hours per meal. By doing this you can keep your metabolism rolling over for longer

- reduce your carb intake after 2pm unless you have scheduled training session later that afternoon

- you will see more results, faster results, if you cut on unnecessary calories including rice crackers, biscuits, lollies, sauces on meals, spreads on toast or crackers… etc

- when eating protein, make sure that it is always lean cuts

In addition to the above facts about protein and carbohydrates, minimise your ‘fat intake’ except for the ‘essential fats’ the body needs including:

- Almonds (only a handful)
- Avocado (size of index finger)
- Low Fat Cheese

- reduce your coffee and tea intake and increase your water consumption

- have a low calorie soda if you need something fizzy and sweet.
Diet Coke/Pepsi Max etc)

- PORTION CONTROL IS THE KEY!!!!!!!


 

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Protein portion should be the size and thickness of your palm. Carbohydrate size should be twice the size of your palm (preferred carbohydrates), and only the size of your palm if you are eating non-preferred carbohydrates such as rice, bread and pasta.

Preferred Carbohydrates include:

Broccoli, Cucumber, Onion, Tomato, Lettuce, Mushrooms, Celery, Lentils, Asparagus, Snow Peas, Capsicum and of course your fresh Fruit.

Non Preferred Carbohydrates include:

Baked Beans, Corn, Sweet Potato, White Breads/Bagels, Noodles, Pasta, Croissants and Rice

Your ‘Daily Food Planner’, not your ‘DIET’ should look something like this……

Breakfast:

Toast (multi grain/wholemeal/rye)
Eggs (remember yolk has a majority of the fat)
Cereal including:
Oats, Porridge, Natural Muesli,

Mid Morning Snack:

Fresh Fruit
Yoghurt
Protein Shake!!!!

Lunch:

Tuna/Chicken/Turkey with Rice and Veggies
Sandwich
Salad with Chicken or Tuna
Healthy Veggie Soup
Sushi

Afternoon Snack:

Protein Shake

Dinner:

Meat and Veggies
Meat and Salad
Salad with Chicken or Tuna
Healthy Veggie Soup

Nutrition is a big factor that must be included into your training regime, if it be Muscle Tone, Muscle Gain or Weight Loss. You now have SOME nutritional information….
So what are you going to put in your stomach today????


Happy Eating From The Crew At Gallagher’s!