Nine nutrition tips for beginners

SATURDAY, JULY 14, 2001

Any change in activity or nutrition requires supervision, monitoring and precision analysis for a congruent result. These changes are coupled with new behaviors and beliefs, which can take 2 -6 weeks to instill.

Plan before you start this program. Make sure you have access to the foods required. Know when you are going to eat and what you are going to eat. New behaviors are unfamiliar at first, but with practice can soon become habits.

Eat at least 4 meals a day with proportions of protein, fats and carbohydrates staying at the recommended percentages. It will not work if you consume a large portion of carbohydrate in one meal and no protein.
Minimise carbohydrates after 6pm. This includes all sweets, fruit, breads, pastas, rice, potatoes and other starchy vegetables etc.
Have a good serving of protein rich food and plenty of leafy green vegetables at dinner.
Do not skimp on consuming the recommended amount of quality fats, as you will require energy. Yes some will be coming from storage [body fat] but this is rate limited. You must make up the rest from the food you eat.
Get your carbohydrates from non-starchy vegetables and low carb fruits. These foods are high in fibre and nutrients [vitamins and minerals].
Minimise sugary or sweet snacks (if you are really craving, then eat ½ an HPLC Bar.
Eat some nuts/seeds each day to obtain some quality fats, fibre, vitamins and minerals.
Drink 2-3 litres of water per day.
Get off your butt and move!