This week I wanted to discuss a few things that can be taken from various Eat Well/Healthy Eating guides that are readily available to help guide you to a balanced diet and also some advice on reducing calories if your program is to be leaner or lighter.
The first guide I shared on my social networks a few months ago, which I spotted on the Bupa Australian site - The Health Plate Guide from Bupa.
The next is our Eat Well Guide which the UK Government uses to promote a healthy balanced diet, and is often used in schools to teach children a balanced diet in food preparation and nutrition classes.
Firstly, the main notable difference in the two is the reduction in carbohydrates. One of the reasons I favour the Bupa AUS version is the importance it still places on starchy and whole grain carbs, but not a ⅓ of the plate. Remember vegetables, pulses, legumes and beans are all carbohydrates as well.
I’d personally not trim off fats from my meats, but I’ve the luxury of over 3000 calories a day to play with, but for clients who’re looking to be leaner or lighter, then this is a good tip. Also it taking a high proportion of the plate up, to allow for you to get the adequate protein intake as per the goals I may set you within your nutrition plan, which is designed to meet your training goals.
You can’t argue with either guide putting an emphasis on vegetables, and I’m still surprised when someone tells me they don’t meet their 5 fruit and veg a day! I’ve one client who had 4 portions in one meal last week!
Healthy fats are important of course, although the Bupa AUS site does not allude to why you shouldn’t use coconut or palm oil. Coconut oil is a great oil to cook with as it doesn’t degrade like olive oil in a Wok, and as long as it’s a measure portion accounted for, it’s okay in my books. Most clients wouldn’t choose palm oil to cook with, and after the wider publicity in the negative aspects of palm oil and deforestation, it’s a no brainer to opt for an olive oil, coconut or butter for cooking.
No matter which of the plate guides you choose from, remember to have less of the high sugars, sauces and full fat dairies if you’re looking to keep lean or be a little lighter with a lower calorie diet.
If you need help with your nutrition to fuel your performance at CrossFit, in the gym or for a training program, get in touch with me at team@lowdencoaching.co.uk