Download Nutrition in a nutshell

Nutrition in a nutshell:
Macro nutrients:
1g carb = 4 calories
1g protein = 4 calories
1g fat = 9 calories
A macro nutrient meaning your body requires this in abundance at regular times. (Macro meaning big.)
Protein:
A protein is a type of molecule in food that is broken down into individual amino acids. Protein and amino
acids are essentially the concrete base in which we build our house, our physical building blocks. Virtually
everything that gives us literal and physical existence comes from protein, hair, nails, skin, muscle, bones, etc and
therefore it makes up a huge amount of our diet and an essential part of every meal.
Good protein sources: eggs, nuts, fish, meat, soy, dairy, cottage cheese, supplements (protein powders).
Fats:
Unsaturated fats
Fats that help to lower blood cholesterol if used in place of saturated fats. Most (but not all) liquid vegetable
oils are unsaturated.
Mono-unsaturated fats
Fats that help to lower bloody cholesterol if used in place of saturated fats. However mono-unsaturated fats
have a lot of calories, so you still need to limit them. Examples include olive and canola oil.
Polyunsaturated fats
Fats that help to lower bloody cholesterol if used in place of saturated fats. However, polyunsaturated fats have
a lot of calories, so you still need to limit them. Examples include safflower, sunflower, corn and soybean oils.
5 Healthy Eating Habits
Forming good habits will lay the foundation for a healthy body and mind. The top 5 habits to follow are:
1. Eating every 2-4 hours
By maintaining regular intervals between meals. You can stimulate metabolism, aid in blood sugar regulation,
maintain muscle mass, increase recovery and help reduce fat mass. Active individuals could then select their
meals from better foods rather than opting for very caloric dense foods to hit their daily targets if they only
consumed 3 meals a day. (5-6small meals daily rather than 3 big meals)
Fruits and vegetables:
It is a commonly known fact that fruits and vegetables are full of vitamins, antioxidents, phytonutrients and
minerals. Additionally, this food category has proven to reduce the chances of bringing about a variety of
degenerative diseases such as diabetes, obesity and neurological decline. Some fruits contain lots of natural
sugar alongside their vitamins while vegetables provide us with carbohydrates and minerals.
Lean Proteins:
2. Ensure complete lean protein intake at each meal
You should ensure to consume your serve of protein at each sitting. Not just breakfast, lunch and dinner. This
ensures a steady protein delivery and absorption into the body.
Lean proteins are essential for supporting strong muscles, making bones healthier and for the ideal functioning
of the immune system. Furthermore, they help to satiate a persons appetite and prevent overeating as well
as unhealthy snacking between meals. Lean proteins can be found in fish, chicken, turkey, beef, eggs and some
dairy items.
3. Consume vegetables with most of your meals
Vegetables often contribute to alkalizing the body. High acidic environment can lead to calcium loss and fat
storage. Vegetables also serve to increases fibre content.
Healthy Fats:
4. Consume simple carbohydrates around training times
Simple carbohydrates (or high GI) consumed pre, during and post training serve to rapidly replace the lost
glycogen, provides energy to train and spares protein to allow it to do its job within the body to repair muscles.
In particular post exercise. One sugar to avoid always is fructose, unless obtained from whole fruits in limited
dosages.
5. Eat healthy fats in a balanced proportions
Essential fatty acids are important to health and just as important is the balance between saturated,
monounsaturated, and polyunsaturated fats. A good ratio of one third saturated, monounsaturated and
polyunsaturated fats can be suggested.
The paleo Diet breakdown:
What is paleo?
The paleo diet, as many people would argue, is probably the best (dependent on goals) and maybe the only
dietary approach that complements the human body. It is an attempt to eat like our ancestors did; the very,
very old ancestors, that is. Whatever the cave dwelling population hunted, gathered and consumed is part of
the diet whereas all other foods are avoided. This means that natural sources of proteins, carbohydrates, fats,
vitamins, and minerals are chosen over the modern diet of refined foods, unhealthy sugars and trans fat. While
the current generations are aging and dying from diseases like diabetes, parkinson’s, obesity and cardiovascular
disease, our cavemen ancestors were healthy and agile. Therefore the Paleo diet attempts to emulate and
promote their natural eating habits.
Paleo diet basics:
People assume the Paleo Diet is complicated are difficult to follow. It is actually quite simple. Eat real foods. For
a guideline on portions, 56–65% of your calories should come from animals, 36–45% from plant based foods.
Keep proteins high at 19-35% carbohydrates at 22-40% and fat at 28-58%.
What you cant eat:
What you can eat:
Legumes - beans, soy, peas, peanuts
Vegetabkes
Dairy itemsFruits
Grains and rice
Seeds and Nuts (not peanuts)
AlcoholLean meat
Processed foods and sugars
Seafood
It has been proven through extensive epidemiological studies and detailed scientific research that those diets
are rich in monounsaturated and Omega-3 fats immensely reduce the likelihood of diseases such as cancer,
obesity, heart disease and diabetes. They even help to prevent a decline in the cognitive capability of a person.
Healthier fats can be found in olive oil, avocados, fish oil, grass-fed meat, seeds and nuts, all of which are Paleoapproved foods.
One of the biggest differences between the Paleo and modern diets would be the types and quantities of fats.
There is a large difference between the old grass-fed animals, fowl, fish, and wild meat when compared to new
age grain-fed animals. Research as shown that wild meat is very lean and has very low quantities of saturated
fats. Further, wild meat provides a significant amount of healthy Omega-3 fats, including EPA and DHA. The
modern meats are generally just processed and sucked dry of any beneficial substances they may once have
contained health-related benefits of the Paleo diet.
The Advantages of the Paleo Diet:
The advantages of the Paleo Diet have been researched and proven in numerous academic journals. It is
amazing how changing what we put in our mouths can cause dramatic changes in our quality of life.
o Lose fat- Though the Paleo diet is designed as a weight loss plan people inherently lose weight. The foods
that make up the Paleo diet are what we call fat burning foods. In fact, the Paleo diet allows you to eat large
quantities of delicious food while restricting calories. The result is a lean, fit body.
o Fight Disease- The Paleo diet is proven to help prevent diabetes, Parkinson’s avoid Parkinson’s, cancer, heart
disease and strokes.
o Improve Digestion- Many digestive problems such as, irritable bowel syndrome, Crohn’s disease and
indigestion can be avoided.
o Feel Good- Not only does the Paleo diet help people healthier and look younger it also makes you feel
better. Paleo supporters swear by the caveman lifestyle because it just “feels” right. The only way to find out the
energy and confidence they experience is to try it for yourself.
Shopping List
Meat
Poultry
Turkey
Chicken
Pork
Steak
Veal
Bacon
Bison
Beef
Lamb
Shrimp
Buffalo
Quail
Kangaroo
Shrimp
Lobster
Clams
Salmon
Snapper
Tuna
Mackerel
Trout
Shark
Swordfish
Sardines
Crab
Crayfish
Lobster
Scallops
Oyster
Vegetables
Avocado
Asparagus
Broccoli
Zucchini
Cabbage
Peppers
Cauliflower
Egg plant
Onions
Celery
Spinach
Kale
Brussels sprouts
Carrots
Starchy vegetables
Yam
Sweet potato
Beetroot/beets
Butternut squash/pumpkin
Fats
Coconut oil
Olive oil
Flaxseed oil
Avocado oil
Macadamia nut oil
Grass fed butter
Nuts and seeds
Almonds
Cashews
Hazelnuts
Pecans
Pine nuts
Chia seeds
Pumpkin seeds
Walnuts
Macadamia nuts
Sunflower seeds
Fruits
Apple
Avocado
Blackberries
Papaya
Peaches
Plums
Mango
Lychee
Blueberries
Grapes
Lemon
Strawberries
Watermelon
Pineapple guava
Lime
Raspberries
Cantaloupe
Tangerine
Figs
Oranges
Bananas
Non-Paleo Approved Foods:
Organic rice flakes/oats
Organic coffee
Whole wheat pasta
Whole wheat bread
Brown rice
Stevia (preferably organic)
Protein Powder (preferably GF)
Tofu (only if you are vegetarian)
80+% dark chocolate
Soda Water
Tea
Considments, spices and f lavors
Garlic
Ginger
Lemons and limes
Pepper and (limited) salt
Organic maple syrup
GF dijon mustard
Natural stocks
All natural herbs and spices
salt reduced organic GF soy sauce
honey
nut butters (not peanut butter)
Cacao
Coconut water, milk and cream
Almond milk
Organic salsa
Alcohol:
White Spirits
Red wine
14 day plan:
As previously mentioned this plan is purely to give you an idea of a paleo lifestyle diet and some different meal
options. Feel free to start with this plan and once you are more confident with meal choices move onto macro
counting. yourself as per the first few pages.
Keep in mind food quantites will vary from person to person for each of these meals so be sure to put them
in myfitness pal and adjust the quantities to meet your specific calorie and macro nutrient needs..
This plan may need meal order rearranged dependant on when you train. Remember you are wanting to base
your carb dense meals around training time (before, during and after.)
Monday
Tuesday
Wednesday
Thursday
Breakfast
Lunch
Bowl of berries with salad with roastcoconut milk
ed chicken, cherry
tomatos, oilve oil
and vinagrtte
Paleo spaggetti and Chicken and vegetagrass fed mince
ble soup with mixed
herbs and garlic
Dinner
thai beef stir fry
with mixed vegetables and spices and
seasme seeds
butternut squash/
pumpkin soup with
curried mince and
broccoli
Onion and spinach
tuna salad wrapped cold pulled roast
omelet
in lettuce leaves and chicken salad with
almonds
steamed beans, walnuts and flaxseed oil
dressing
Eggs and bacon with Sweet potato and
paleo spaggetti and
a piece of fruit
zucchini frittata
grass fed mince
Friday
Coconut milk and
berry smoothie
Saturday
Roast chicken with
olive oil and pumpkin
Sunday
Egg and tomato stir
fry
snack
mixed nuts roasted
in olive oil
beef jerkey
hard boiled eggs
coconut cream ice
cream with almond
flakes
bowl of berries and
Citrus beef salad stir Roast chicken with
fry
sweet potato wedg- nuts
es and roast mixed
veggies
Garlic and lemon
eye fillet steak with coconut ice cream
chicken and mixed
coconut oil, salad
with a cacao and
maple syrup topping
salad
with mushroom,
tomato and onion
grape, bacon and
whole egg omelet
carrot and celary
broccoli salad with
with mixed veggies sticks with guacaolive oil dressing
and chicken strips
mole
Blood type foods:
Paleo breakfast ideas:
Blood Type O
Recommended Foods:
KelpSpinach
/KaleBroccoliRed meatSeafood
Omelet
Foods to avoid:
Sweet cornKidney beansNavy beansLentilsCabbage
Brussel sprouts
Cauliflower
Mustard greens
Vegetable options:
BroccoliDandelion greensHorseradishKaleSpinach
LeeksOnionsParsleyPepperscourgettes
ParsnipsSeaweedTurnipsBeetroot leavesAsparagus
Bamboo shootsCeleryCucumberLettuceMushrooms
RocketSpring onionsTomatosWatercress
Blood Type A
Recommended Foods:
Soy productsGreen vegetablesVegetable oilPineapple
Foods to avoid:
Dairy productsRed meatKidney beansLima beans Wheat
Vegetable options:
BroccoliLettuceHorseradishKaleLeeks
Dandelion greensParsleyOnionsTurnipsParsnips
Spinach
Asparagus
Bok choy
Cauliflower
Celery
CourgettesCucumberMushroomsRadishRocket
SeaweedWatercressMung bean sprouts
Blood Type AB
Recommended Foods:
Green vegetablesAlkaline foodsPineappleDairy products
Foods to avoid:
Fatty/tough red meat
Kidney & lima beans
Seeds
Sweetcorn
Wheat
Vegetable options:
Alfalfa sprouts
Aubergines
Beetroot
Broccoli
Cauliflower
CeleryCucumberDandelion greensKaleMushrooms
Brussles sproutsParsnipsAsparagusBok choyParsley
CabbageCourgettesHorseradishLeeksLettuce
OnionsSeaweedShallotsSpinachTomatoes
Watercress
Bamboo shoots
Blood Type B
Recommended Foods:
Green vegetablesMeatLiverEggs
Foods to avoid:
SweetcornLentilsPeanutsSesame seedsTomatos
Wheat
Vegetable options:
Aubergines
Beetroot
Brussels sprouts
CabbageCauliflower
Kale
MushroomsParsleyParsnipsPeppersBok choy
CourgettesCucumberBamboo shootsCeleryHorseradish
LeeksLettuceRocketSpinachSeaweed
Ingredients:
Eggs
Whatever fillings you want – mushroom, avocado spinach, cracked pepper, tomato,
Directions:
• Chop all filling ingredients and set aside, beat your eggs in a bowl ready for cooking and place by your
chopped fillings whilst the pan warms.
• Turn on your element and warm the pan with a small amount of your chosen oil
• Pour the beaten eggs into the pan and as they start to set use the spatula to create some texture by gently
pushing it around the pan slightly.
• Fill the middle of the pan with your chopped ingredients and use the spatula to gently fold half of the omelet over on top of itself.
• Leave the omelet to set for another 30seconds or so and serve onto a warm plate.
Pancakes
Ingredients:
1 banana
3 eggs
1tbsp coconut flour
3 egg whites
250ml coconut milk
Directions:
• Place the banana and eggs into a bowl and mash until smooth.
• Add the coconut flour to the mix and combine thoroughly until all the lumps are out.
• Slowly add the coconut milk sitring slowly until you have the desired consistency.
• Heat a small amount of coconut oil in a pan and pour in a small amount of batter.
• Cook the pancakes and serve on a warm plate with some coconut flakes or some nut butter and berries
Green smoothie
Ingredients:
250ml almond milk/coconut milk
¼ avocado
2 handfuls of spinach/kale
1teaspoon honey
1 cup blueberries
10 almonds
Directions:
• Add a handful of ice to a blender, pour your ingredients in, pulse until smooth.
Hash browns
Ingredients:
200g of pumpkin1eggonion
olive oil
mixed spices of your choice salt and pepper
Directions:
• Grate the pumpkin and onion with a cheese grater.
• In a bowl combine the grated pumpkin, spices, onion and egg until it is mixed together.
• Heat oil in a pan on medium heat.
• Spoon mixture onto the pan and cook until browned.
• Carefully flip the hash browns as they are delicate until set on both sides.
(use regular olive oil not virgin or extra virgin because they have lower smoke points. Regular olive oil has a higher smoke point
meaning it doesn’t easily get denatured and converted to a saturated fat)