The basis of good nutrition starts with a healthy balanced diet. This
includes all 5 food groups in moderation. It’s very easy for us to over indulge
in one or more of these food groups but if you can pin point your areas of
weakness and eliminate a few bad habits by creating new habits of good
nutritional value you will be on your way to a healthier well balanced body
from the inside – helping you achieve optimal healthy results and therefore
improving your fitness goals on the outside when it comes to exercising with
And what I mean by a healthy balanced diet of good nutritional value is whole foods! Make sure when you do your shopping that the majority of your shop is not refined, not processed, not packaged instead it should be mainly fruits, vegies, and original or organic produce, as fresh from the source as possible and you and your tummy will be smiling.
The 5 food groups are:
If your goal is to lose weight or maintain a healthy body you should look to:
Remember that fat is an important part of a healthy diet. However, some fats are better than others. Saturated fats increase blood cholesterol. Mono-unsaturated and polyunsaturated fats tend to lower blood cholesterol. Trans fatty acids (or trans fats) are potentially harmful and are used to make baked products, pies, cakes, biscuits and buns. The better fats are Omega-6 and omega-3 fats as these can benefit your health.
Common fat-containing foods
Different foods contain different ratios of fatty acids:
Sources of omega-6 and omega-3 fats
Polyunsaturated fats can be divided into two categories:
Benefits of omega-3 fats:
Research is ongoing, but the benefits of omega-3 fats in the diet seem to include that it:
* Please note ‘Common fat-containing foods’ information has been sourced from: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/fats_and_oils
Calcium, Protein and Iron:
Calcium and Iron are important in our diets, especially for women, pregnant women, children and women athletes.
Try not to over do the protein – especially if you don’t do too much exercise as the protein can strip away the calcium from our bones (osteoporosis). The acids released by the body as it digests protein are absorbed with the help of calcium. So if you don’t have enough calcium in your diet, your body will take the calcium from your bones. Too much protein over a long period of time also has the potential to cause kidney failure, which can also mean Diabetes. Protein intake above about 1.5-1.7 grams per kilogram of body weight is not only pointless, but potentially harmful. For more detailed information please refer to http://www.nutritionaustralia.org/national/frequently-asked-questions/weight-management/high-protein-diets-detailed
Low iron is very common in women and a deficiency can lead to anaemia.
Consuming iron with vitamin C greatly increases the absorption of iron however
dairy can limit the amount absorbed by the body. So if consuming a source of
iron make sure its with some orange juice or brightly coloured fruits or
vegetables and no where near dairy.
* Please refer to http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/iron_deficiency_adults for more information on this topic.
For some great tips on losing weight and building a healthy body click through to my articles page.