When considering fitness training, recovery, performance, weight loss and muscle development, all of these require an appropriate diet to maximise their benefits.

The key to a good diet is balance. You want to make sure that you are consuming a wide variety of foods from the five major food groups, as well as balancing the right amount of protein, carbohydrates and fats to ensure maximum results are achieved.

This is something a certified nutritionist can help you with. At Mind and Body, we offer nutrition counselling services from an experienced nutrition consultant who will guide you on what you should eat in order to achieve your weight and fitness goals.

Carbohydrates: these will give you energy throughout the day. Preferably you will opt for complex carbohydrates which are commonly found in whole plant foods and are rich in fibre as well as vitamins and minerals. Examples include:

• Green vegetables
• Whole grains and foods made from them, such as oatmeal, pasta and whole-grain breads
• Starchy vegetables such as potatoes, sweet potatoes, corn and pumpkin
• Beans, lentils and peas

Protein: plenty of protein will help to build muscle after strength training as well as stave off cravings, as it tends to satiate the appetite. Protein-rich foods include:

• Poultry
• Fish
• Red meats
• Legumes
• Eggs
• Protein supplements

Fat: healthy fats include mono-unsaturated and poly-unsaturated fats generally found in plants, nuts and fish. They are good for your heart and overall health and can also help with weight control. Healthy fats include:

• Avocados
• Raw nuts (unsalted)
• Plant-based cooking oils - olive, sesame, sunflower, canola, soy, linseed and flaxseed oil
• Oily fish - tuna, salmon, sardines, blue mackerel

As well as incorporating a wide variety of foods into your diet as per the advice our nutrition consultant gives you, you want to try and make sure these foods are consumed as close to their natural state as possible, which means favouring unprocessed foods. For example, eating a piece of fresh fruit rather than drinking fruit juice, or choosing wholegrain varieties of breads and pastas, which are less refined and processed.

How to eat to keep the body at its peak

• Eat a well-balanced diet, including plenty of roughage such as fresh fruit and vegetables.
• Drink plenty of water, 6-8 glasses a day to flush out any excess toxins and to maintain homeostasis.
• Drink low-fat milk, herbal teas and unsweetened fruit and vegetable juices.

Helpful Hints for Maintaining a Healthy Weight

• Eat small amounts often throughout the day.
• Eat slowly and chew food well.
• If possible grill, steam or boil food.
• Eat the bulk of calories before 6PM because the metabolism slows in the afternoon and evening hours.
• Brush the body to stimulate the release of toxins from the body and body scrub to exfoliate and eliminate toxins.
• Try to implement once a week or month a fruit or vegetable juice day to maintain a healthy digestive system.

Enquire Today

At Mind and Body, our certified nutritionist will commence your nutrition counselling program by first working on getting your metabolism on track. Then in accordance with your goals, we will help you to build a diet that will speed up recovery from physical exercise, increase your performance and assist you in reaching your desired goals. Contact us today to learn more about nutrition coaching with our experienced nutrition specialist.