As a personal trainer and weight management practitioner, I don’t just instruct my clients in physical exercise. I also work with them to improve their diet and nutrition. I sometimes work with the parents of obese children, or patients suffering from rheumatology disorders, and other cases requiring specialist knowledge that get referred to me by local medical authorities. I also teach personal trainer courses out of this fitness academy in Nottingham, England, and I emphasize the importance of being able to give client’s useful advice on diet and nutrition topics to all of my students.
Here are some tips that anyone can use to improve their diet and nutrition:
1. Eat healthy breakfast cereals. A lot of people eat breakfast cereals with a lot of sugar because they taste nice, like Frosties, Coco Pops or Fruit Loops. Instead, eat cereals with more health value like porridge, Weetabix or Special K. You can always sprinkle some fruit on them to add to the taste.
2. Eat raisins and sultanas. Sprinkling these on top of a healthy breakfast cereal is an excellent way to have a healthy start to the day and get in one of those essential five items of fruit or veg a day.
3. Eat an orange or drink pure orange juice. Oranges are a top source of the crucial vitamin C that your body needs to protect itself from colds and other viruses. If you do prefer to go the drinking orange juice route instead of eating a whole orange a day, then make sure it’s pure orange juice, not “from concentrate” or anything like that. Tropicana cartons are a great buy for pure orange juice.
4. Eat five small meals a day. It’s a myth that the human body needs the conventional breakfast, lunch and dinner routine of food intake. If you’re a professional athlete and you need nutrition to give you energy while you train all day, you’re better off having five small, healthy meals spread out over a twelve hour period. Science has shown that eating regularly during the day helps the body to burn calories at a faster rate and also reduce the temptation to snack on unhealthy foods. Doing this will give your body a constant supply of energy without you having to eat meals that are big enough that they halt your exercise for hours while they digest. All the top UFC fighters eat five small meals a day during training.
5. Drink plenty of water. If you’re struggling with your diet and trying to lose weight, sometimes you can confuse thirst with hunger. It might be liquids that your body needs, not food. You should try to drink about three pints of water a day. More if it’s very hot or you’re exercising. It should be still water. A bit of sparkling water each day is okay, but don’t make it your whole water intake as it contains salt.
6. Read the nutritional information on food labels. It’s amazing how many people will buy foods and form an opinion about how healthy they are or are not just by looking at the imagery on the packaging or at the foods themselves through plastic covering. You should always read the food labels, and knowing how to do this will assist you in choosing healthier food products and make it easier for you to monitor the amount of calories, sugar and fat you put into your body. Go online and find a guide on how to read food labels if you do not already know how to.
7. Watch your alcohol intake. Many people sort of make an unspoken natural assumption that as alcohol products are liquids, they aren’t fattening. A standard glass of wine can have the same calorie count as a piece of chocolate, and a can of larger has contains about as many calories as a bag of crisps. And did you ever stop to notice the fat and saturated fat percentages on the nutritional labels on cans of beer and ale?
8. Don’t ban unhealthy foods from your diet completely. Doing so will only make you crave them more and discourage you from continuing with your healthy diet. A good strategy is to keep light amounts of food like chocolate or cheesecake as rewards for accomplishments you make with your nutrition or exercise intake.
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