Nutrition advice

"10 Golden Rules" of Nutrition:

1. Eat little & often.

• Aim to eat every 2-3 hours (5-8 meals a day).

2. Consume proteins with every meal.

• Beef, chicken, pork,fish, eggs, nuts.

3. Consume vegetables with each food meal.

• Stick to leafy green and vibrant coloured vegetables, such as broccoli, spinach & coloured peppers.

4. Stay well hydrated.

• Drink 2-3 litres of water per day.

5. Consume a variety of fruits & berries.

• Darker, thin skinned fruits and berries, such as blueberries, cherries & plums, are best as they are higher in anti-oxidants.

6. Choose healthy fats.

• Cook with small amounts of coconut oil &/or unsalted butter.
• Use olive oil on salads and vegetables.
• Include seeds and nuts as snacks.

7. Focus on consuming whole foods.

• The majority of your diet should consist of whole, unprocessed foods. With the exception of post-workout/bedtime protein shakes.

8. Include variety in your diet.

• Get your protein & carbohydrates from a number of different sources, to ensure maximum nutrient absorption and to avoid food allergies.

9. Avoid 'empty' calories.

• Doughnuts, Coca-Cola & crisps contain calories, but no nutritional goodness.

10. Stick to the 90/10 rule.

• 90% of your meals should consist of the dietary recommendations above, with the other 10% allowing for 'cheat meals'. If you eat 6 meals a day, thats 42 meals a week, then that means that you can allow yourself 4 'cheat meals' a week.