NUTRITION TIPS

Eat Breakfast

Breakfast gives your metabolism a jump start, helps you maintain a healthy body weight and gives your blood sugar, and brain, the boost it needs. Make sure protein is included!

If you're snacking on unhealthy foods...

Try dividing your daily calories into 3 smaller meals and 2-3 healthy snacks. Fuelling your body with healthy food every 2 1/2 - 3 hours keeps your blood sugar levels on an even keel and helps to prevent weight gain, fatigue and those nasty 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.

Get 7-9 servings of fruits and vegetables a day

Fruits and vegetables help lower blood pressure, reduce the risk of heart disease, stroke, and probably some cancers, lower the risk of eye and digestive problems, and help keep appetite in check.

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".

RECIPE OF THE MONTH

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