NUTRITION TIPS

Eat 3 smaller meals a day and 2 - 3 snacks

Fuelling your body every 2 1/2 - 3 hours keeps your blood sugar levels on an even keel and helps to prevent weight gain, fatigue and cravings.

Drink water throughout the day

Fill a 2 litre bottle of water in the morning and make sure it's gone by the end of the day. Exercise, stress, caffeine, alcohol and dry/hot conditions increase your hydration needs.

Eat well-balanced, nutrient-filled meals

Snacks and meals are best comprised of a lean protein, a complex carbohydrate and a healthy fat. For meals try the 'divided plate' as a guideline: 1/2 plate vegetables, 1/4 plate whole grains or starchy vegetable (e.g., potato, green beans) and 1/4 plate protein.

Limit your intake of refined sugars, refined carbohydrates, processed foods, trans-fatty acids (hydrogenated and modified fats), saturated fats and sodium

Keep a food journal

Those who keep food journals are more likely to succeed in improving their eating habits. It really brings to light what you eat or don't eat in a day. "You bite it, you write it".

Consider Supplementation

Consider supplementing with vitamin D, calcium (with magnesium added for absorption), Omega 3 fatty acids and a good quality multi vitamin.

The 80% Rule

Eat 80% good, 80% of the time!!

RECIPE OF THE MONTH

For nutritious recipe ideas, please view the 40⁺fitness blog