|
|
|
fitness.uk.net resources
Information
About fitness.uk.net
|
Dieting Principles
fitness.uk.net believe it is SIMPLE to eat healthily and in this section present the facts that will give you the knowledge to achieve your goals. Principles of fitness.uk.net Diet & Nutrition Our diet & nutrition information is based on the following principles:
This approach to dieting ensures that your diet is well balanced and will optimise both your bodies general health and minimise your ability to store fat when consuming the specific amount of calories your body requires to achieve its goal. It will also ensure that your energy levels are maximised in the day and that all of your bodies nutritional requirements come from natural foods. See the Diet Science page for a more detailed look at how these principles actually work. fitness.uk.net have put together a list of nutrients with highly beneficial qualities that you should include in your diet even if you are not dieting for a specific goal. We explain why you should include them and what foods you can find them in. Fibre Fibre is known as a non-digestible food substance commonly found in carbohydrate foods. There are low sugar and high sugar carbohydrate foods and fibre rich carbohydrates form a third type. Fibre has 2 main benefits in your diet. Firstly fibre rich foods such as vegetables are usually very low in calories. The body lacks the enzmyes to break down the fibre to extract the calories, so they can be added to your diet in large amounts without dramatically affecting calorie intake. Secondly fibre has an effect on insulin in the blood. When complex or simple carbohydrates (low or high sugar) are eaten with fibre the speed at which the glucose enters the blood from the carbohydrates is slowed. This has a knock on effect of storing less fat over time as your blood sugar levels are kept more stable. Sources: Vegetables, wholegrain and whole wheat products fitness.uk.net recommends you should try and eat small amounts of fibre with each meal if possible. Omega 3 & 6 Omega 3 & 6 is essentially a member of the Fat group, however exert beneficial properties when eaten regularly. Omega 3s fight the damaging effects of fat on muscle cells and protect against cardiovascular degeneration associated with high saturated fat intake. They also upgrade insulin sensitivity in the body which causes less insulin released in response to any sugar in the blood, once again minimising fat storage. The eskimos eat a nearly exclusive high fat diet consisting of Omega-3s and in population studies they always produce healthier results than Europe and the US. Sources: Salmon, Mackerel, Trout, Nuts, Avocado fitness.uk.net recommends you should try and eat 3 or more portions of omega3 and 6 per week. Fruit & Veg - 5 Portions a day Fruit & Vegetables are easy to get hold of and can be found cheaply. There is a lot of variety and they are available year round. The NHS recommends you should eat 5 per day for the following reasons and we would agree wholeheartedly: They're packed with vitamins and minerals / They can help you to maintain a healthy weight / They're an excellent source of fibre and antioxidants / They help reduce the risk of heart disease, stroke and some cancers. Enough said. Sources: Look out for seasonal fruit & vegetables and eat as many different coloured types as possible. fitness.uk.net recommends you should try and eat 5/6 portions of fruit & vegetables per day. Water Water has many benefits associated with it - it is vital for us to survive. Without it our body's fine tuned engine runs less efficiently. Drinking the right quantity is essential. It is recommended that you drink about 3-5 pints (about 2 litres) a day• If you have 4-5% less than the recommended daily amount of water, it can affect your mental & physical performance by up to 20-30% Water has the following benefits: • Water flushes out the toxins in your body,
which if they accumulate can cause dehydration which in turn causes tension,
aches, pains, & headaches. Sources: The tap! Keep bottled water with you when travelling or at the gym. fitness.uk.net recommends you should try and drink 3-5 pints of water per day. Complex Carbohydrates Complex carbohydrates are found in many common foods and are beneficial as they provide a slower release of sugar into the blood and therefore less of an insulin spike. This helps to keep energy levels constant and fat storage minimised. The Glycemic Index (GI) is widely recognised by nutritionists today as a good guide to how different foods will cause different levels of insulin spikes when eaten. Please see our GI Section for more information. Sources: Whole wheat pasta, whole grain rice, sweet potatoes, wholemeal bread, oats fitness.uk.net recommends you should eat mainly complex carbohydrates with each meal unless dieting then reduce in the evening. 3-6 portions per day. High Protein Protein derived from animal foods, and protein from these sources are known as complete. This is because they contain all of the essential amino acids which are the bodies tiny building blocks required for health. Protein found in non animal sources is called incomplete as it lacks one or more of the essential amino acids. Protein in the body is broken down into amino acids which are used in millions of of reactions in the body. Eating a high protein diet helps keep you healthy and is essential to people whose goal it is to build muscle. There are many protein supplements on the market today, please see the Supplement section for more information. Sources: Chicken, turkey, fish, beef, lamb, nuts, lentils, eggs, milk, cheese, yoghurt fitness.uk.net recommends you should eat mainly lean cuts of meat if you are non vegetarian. we recommend you eat a small portion of protein with each meal 3-6 portions per day. Anti Oxidants Antioxidants are nutrients that occur naturally in certain foods. There is evidence to suggest that they may help reduce oxidative damage to our body. As body cells utilise oxygen a by product of this process is formed called free radicals which damage the body. Antioxidants attack and remove these free radicals and so are welcome in the diet. There are numerous health risks caused by oxidative damage such as cancer. There is some evidence that antioxidants also help to boost the immune system. Sources: Green tea, broccoli, sweet potatoes, oranges, lime, green peppers, fish, red meat fitness.uk.net recommends you should eat 3-6 portions per day of foods that contain anti oxidants. A cup of green tea counts as 1 serving There are also a couple of things you should restrict in your diet, we explain what they are and why. Low Salt High salt intake is linked to health problems such as high blood pressure, water retention, asthma and stomach cancer For these reasons you should try and restrict your salt and use substitutes where possible. Sources: Processed food Low Sugar High sugar intake is linked to health problems such as diabetes and obesity. For these reasons you should try and restrict your intake of sugar and use substitutes where possible. Sources: Cakes, biscuits, fizzy drinks, sweets, desserts Low Saturated Fat Consideration needs to be given to the type of fats you are using. Too many saturated fats and trans fats can increase the cholesterol in the blood, which increases the risk of heart disease. Where possible, these fats should be replaced by foods high in unsaturated fats. Unsaturated fats are healthier as they provide the body with essential fatty acids. Please see the Omega3&6 information on this page.. Sources: Fast food, sausages, butter, lard, pastry, cakes, coconut milk and cream. Trans fats can be formed when liquid vegetable oils are turned into solid fats through hydrogenation. They are also found naturally in low levels in dairy products, beef and lamb
Please click here to return to the Diet & Nutrition section:
|
Advertising
|
|
Copyright © 2006 fitness.uk.net. All rights reserved
Sister Websites |
