News

Friday, 30 May 2008

Diet Suggestions

Seen as majority of people have been talking about weight and diets.

Here are some ideas of healthy energy meals for your day:

BREAKFAST Often called the most important meal of the day a perfect time to stock up that energy bank account before you start making energy withdrawals. Some suggestions are: Unsugared cereal or muesli with skim milk or semi skim milk, Porridge or Oatmeal this help you start your day with a good dose of calcium. Wholemeal toast or bread keep the topping to low fat and low sugar. If you like to drink sweetened fruit juices, try diluting them a little to reduce the sugar content. You don't have to avoid tea or coffee, but cut down a little if you are having more than a few cups a day.

I personally have either bran with some fresh fruit or porridge with honey and a bananna.


LUNCH A baked potato with cottage cheese, tuna or baked beans this is very nutritious without being high in fat. A wholemeal sandwich with fillings such as low fat cheese, ham, tuna, chicken or egg will provide plenty of protein. Add some salad but avoid mayonnaise

Cheesy Chips: Thing of the past!

DINNER A Salad based on low fat cheese, egg, meat or fish. Pasta is great try and make your own sauce rather than use the commercial products which often are high in fat and sugar. Grilled meats and fish combined with a selection of steamed vegetables, including potatoes, or combined with rice and pasta. Steaming your vegetables helps retain all those vital nutrients. Dont steam them too long as they loose their vitamins, eat them crispy instead.

Suggested High-Carbohydrate foods for Meals and Snacks:- Pasta or rice (brown and white), tinned spaghetti Bread rolls, pita bread, English muffins, crumpets, fruit loaf, bagels Breakfast cereals (not toasted muesli), porridge Potato, corn, pumpkin, sweet potato Beans, lentils, chickpeas (tinned or boiled) Polenta, couscous, barley, a mix of barley and rice Fruit fresh, dried, tinned, juice Low-fat crispbreads, rice crackers, rice cakes, bread sticks Low-fat pancakes, pikelets, muffins Low-fat milk and yoghurt, sport liquid meal drinks Low-fat popcorn These are just a few suggestions to help you with your energy bank account. Eating healthy before and after your classes will increase your stamina, performance and well-being during your lessons and practise times.


References: Nutrition for Dummies - Carol Ann Rinzler, The American College of Sports Medicine, the Canadian Dietetic Association, Family Circle - food for fitness, Sanitarium The Health Food Company

posted by bexterkane at 00:16 - Email this item