In this section, you will understand that carbohydrates are not ESSENTIAL nutrients.  You will learn that some carbohydrates are healthier than others.  You will also discover that ALL carbohydrates metabolise to sugar and ALL carbohydrates impact on your insulin level which can affect your appetite, energy and health. 

You've been told: 'Fat is BAD!'... 'Eat less fat'... 'Fat causes cholesterol'.

Well, fat is actually an essential nutrient that has important functions in your body. You NEED to eat fat. But, eating the RIGHT fat is important.

Healthy fats help increase good cholesterol (HDL), keep you feeling fuller for longer and actually help reduce the total number of calories you eat in a day.

Some sources of healthy fats to include more frequently in your diet include: Olives and olive oil, nuts and seeds, coconut, avocadoes, dark chocolate and fish.

Wow! Session 7!

In this session... we will examine dietary guidelines. We talk about the old diet pyramid and how these guidelines were fundamentally incorrect. And then we look at a new way of thinking about our nutritional intake.

I will show you what a Healthy Plate looks like and explain that the proportion of nutrients is far more important for well-being than portion sizes. You will learn that if you eat more vegetables, proteins and healthy fats you will feel better, ensure that your nutritional needs are met, and you will not struggle with cravings.

If you can work towards having a Healthy Plate at every meal, I guarantee you that you will enjoy more energy, better concentration, better performance in sports, and you will be able to manage your weight.

Don't forget to download your Healthy Plate & Nutrient Info Guide - here you will find some reminders of body composition and tips on how to work towards achieving a 'Healthy Plate' for most of your meals. You will also find some information about healthy carbohydrates, good sources of protein and healthy sources of fat.

In the past, we used to plan our meals around the carbohydrate because we were told that carbs should be the basis of all our meals, because carbs provide the energy we need.  So, I used to ask myself:  'What's for dinner... Pasta, potatoes, rice...?'

Now that you understand what your body is made of, how macronutrients are metabolised and how to structure your meals in an optimal and healthy way... You need to start re-thinking your meals and perhaps adapt some of your favourite recipes to be balanced in a better way. 

Remember, your optimal meal should comprise: 

1. 50% vegetables (so think FIRST about which vegetables you will include in your meal)

2. 25-30% protein (so think NEXT about which proteins you will enjoy as part of your meal)

3. 10-15% healthy fats (so think NEXT about which healthy fats you will add with your veggies and proteins on your plate)

4. 10-15% smart carbohydrates (so consider your carbohydrates as a side-dish, or LAST and LEAST IMPORTANT component of your meal).   

Here are some recipes to get you started and inspired. 

If you need help re-structuring your meals, feel free to contact me in the chat :)