Do you struggle to maintain a healthy diet or find a meal plan that aligns with your goals, what you like to eat and lifestyle? Maybe you don’t know where to start and that’s completely normal. We’ve all been there and we’re here to help you break down all the basics of nutrition.
Coach Shaz from Nutrishaz Nutrition Coaching took our clients through the fundamentals of nutrition and shared practical tips for integrating healthy habits into your lifestyle.
Understanding the importance of macronutrients, micronutrients, and fibre
Macronutrients
These nutrients provide us with the energy needed by our bodies for growth, metabolism and other key bodily functions. You’ve probably heard of these 3 main nutrients before:
- Proteins: This is your body’s building block for muscles, tendons, organs and skin. When you start training, it’s important to have enough protein in your diet so you can maintain and build lean muscle mass, whilst losing body fat. As a guideline, aim for a minimum of 1.6 grams of protein per kilogram of bodyweight.
- Carbohydrates: Your body loves carbohydrates for energy. There are two main types: simple and complex. Simple carbs are found in processed foods - they're digested quickly, making them good for a quick energy boost before a workout. Complex carbs are in whole foods, giving your body a steady energy release.
- Fats: Fats are important for protecting your organs, brain, and nerves, and for carrying nutrients throughout your body. It's best to get most of your fats from unsaturated sources, like those found in nuts and avocados. These can help lower the risk of heart disease and reduce cholesterol levels.
Micronutrients
These are vitamins and minerals, which are essential for preventing and treating various diseases and conditions, as well as for improving both physical and mental health.
Fibre
Fibre is a type of complex carbohydrate found in plant-based foods. It helps you feel full longer, supports regular bowel movements, and promotes the growth of beneficial bacteria in your body. There are two main types of fibre:
- Soluble fibre: Dissolves in water and forms a gel-like substance in the colon.
- Insoluble fibre: Does not dissolve in water and moves through the digestive system intact.
So how can you build a healthy meal?
There are 3 meal building frameworks you can use:
NUTRISHAZ 4 P’s
This framework makes sure your meal consists of a protein source, a variety of plant sources such as your fruits and vegetables, understanding how to manage your food portions, and finally, palatability, so using herbs and spices to give it flavour.
Hand and Plate Portion Guide:
Hand and Plate Portion Guide: The Hand Portion Guide uses your hands to measure your portions:
- Protein:
- Women: 1 palm
- Men: 2 palms
- Vegetables:
- Women: 1 fist
- Men: 2 fists
- Carbohydrates
- Women: 1 cupped hand
- Men: 2 cupped hands
- Fat:
- Women: 1 thumb
- Men: 2 thumbs
Alternatively, you can use the Plate Portion Guide:
- Vegetables: Half plate with veggies, fruits and fiber
- Protein: A quarter lean protein source
- Carbohydrates: A quarter
- Fats: Used for flavour, texture and general health.
K.I.S.S Method
The Keep It Simple Stupid method simplifies your nutrition plan by using a checklist approach for macronutrients, ensuring a balanced intake of protein, vegetables/fruits, carbohydrates, and fats in each meal plan.
Meal Prep
Meal prep is planning and preparing meals in advance. Often, people think they need to do the meal prep all at once, which can leave them feeling overwhelmed and put off. However, following the
Nutrishaz 4-Step System can help make the meal prep process easier:
1. Plan - Plan your meals by setting aside 1-2 days a week for meal prep. This cuts down on waste, makes grocery shopping easier, and gives you flexibility for social events.
2. Prepare - Create a cooking timeline to save you time later on. Organise ingredients based on cooking times and group similar ingredients for efficient cooking.
3. Cook - Whether you're preparing meals in bulk or individually, begin with ingredients that require the longest cooking time.
4. Pack - Invest in airtight containers and check your meals daily to ensure freshness throughout the week.
We recommend preparing meals up to 3 days ahead to keep them fresh and nutritious. This also gives you more meal options and saves fridge space. Who wouldn't love that?
Wondering how you can kickstart your health and fitness journey today?
Book a consultation with us to find out how we can help you regain control and perform at your best.
