Healthy Eating

Healthy Eating

Our everyday food choices drastically affect out health and well-being as well as our energy levels and weight. That’s why at Paul Parker Personal Training we are devoted to helping you make the right food choices which will enable you and your family to live a healthier daily lifestyle. We understand that life can be hectic and busy and therefore having in mind the right foods to buy and prepare is crucial so that you don’t just pick up anything at the supermarket.

The more you understand about basic nutrition the better prepared you will be to live a healthier lifestyle from day to day. On this page we have provided some very general information to help you make a start with living and eating healthier. For more information on how we can help you including accessing our nutritional knowledge library and the personalised diet plan please feel free to contact us.

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Guideline Daily Amounts

Guideline Daily AmountsGuideline Daily Amounts (GDAs) are a European guideline for how much energy and key nutrients are needed for a balanced diet. Developed by industry bodies in conjunction with leading nutrition scientists, they are recommendations for an average adult of healthy weight with an average level of exercise.

You can find GDAs on the packaging of most big food brands and they act to easily identify the nutritional value of the portion of the product. Remember, whether you are trying to lose weight, gain weight or maintain a healthy weight, you need to eat a nutritionally balanced diet, and looking at the contribution which different
foods make to your GDA can help you achieve this.

Guideline Daily Amounts

Healthy lunch ideas

Get organised to take your own lunch with you every day so that you’re less likely to pop out for a not so healthy sandwich and you’ll save money too.

In a lunch box (preferably glass) put a bed of washed salad leaves and top with any of the following:

  • Cold brown rice, quinoa, buckwheat or any other whole grain

Plus

  • Any lean cooked meat or fish poached, baked or roasted the night before
  • Tinned fish (no more than 2 tins per week and tuna no more than once per week)
  • Smoked salmon or mackerel
  • Sliced avocado and artichoke hearts
  • Fritatta or cold omelette
  • Hard boiled egg
  • Feta cheese and beetroot

Dress salad with a healthy homemade dressing using any or a mixture of the following oils:

Extra Virgin Olive Oil , Avocado Oil, Walnut Oil, Flax Seed, Pumpkin Seed

Mix any of the above oils with lemon juice, organic apple cider vinegar or good quality balsamic vinegar.  A little wholegrain or Dijon mustard, garlic and or herbs can be added for additional flavour.

(Also make extra dressing to drizzle over steamed vegetables for dinner)

  • Always include some vegetables and add in any of above proteins
  • Try to vary your breads experimenting with rye, sourdough. Wholegrain, seeded, gluten free etc and use oat cakes, rice cakes, ryvitas etc for open sandwiches.

Make a big pot of homemade soup, heat up a small portion and take with you in a Thermos Flask. If vegetable soup, add beans or lentils for protein, or eat with bread/crispbread and any of above proteins. Cold frittata goes well with vegetable soup.

Any left-overs from dinner the night before can be taken and eaten cold, perhaps with some green salad.

Good nutrition reference

Foods to eat in Abundance

Foods to eat in Moderation

Foods to try to Avoid

Whole fruits

Diluted fresh fruit juices / smoothies

Sugars and refined sweets

Dairy substitutes: oat, rice and nut milks such as almond milk, coconut milk

Dairy and eggs: milk, cheese, eggs, cottage cheese, cream, yogurt, butter, ice cream, frozen yogurt, non-dairy creamers

 

Non-gluten grains: brown rice, millet, quinoa, amaranth and buckwheat

Grains: Corn, oats, barley, spelt, kamut, rye.

Grains: wheat.

All ‘white’ cereal products

Fresh ocean fish - especially salmon, trout, sardines and mackerel

(No swordfish, tuna and marlin if pregnant or looking to conceive)

Lamb, duck, game, canned fish and shellfish

Pork, beef/veal, sausage, bacon and other processed meats

Dried beans, split peas, lentils  and legumes

Soybean products (soy sauce, soybean oil in processed foods; tempeh, tofu, soymilk, soy yogurt) Textured vegetable protein.

 

Nuts and seeds: walnuts, pumpkin, sesame and sunflower seeds, hazelnuts, pecans, almonds.

Nut & seed butters such as almond or tahini

Pistachio nuts, cashews

Peanuts and peanut butter

All raw, steamed, sautéed, juiced or baked vegetables

(Limit high starch root vegetables)

High starch root vegetables

 

Raw cold pressed extra virgin olive oil (1-2 TBS/day)

Coconut oil (good cooking oil), butter, sesame, sunflower, walnut, canola, pumpkin, and almond oils

Margarine, shortening, processed oils, salad dressings, mayonnaise, and processed spreads, hydrogenated oils & trans fatty acids

Drink at 1.5 litres of filtered water / fruit / herbal teas.

(must be non caffeinated & none alcoholic)

Alcohol (max 2 units per day with at least 2 alcohol free days per week)

Coffee and other caffeinated beverages, fizzy drinks & sugar loaded drinks

 

Brown rice syrup, fruit sweeteners, agave, molasses, honey, maple syrup, xylitol, evaporated cane juice

Refined sugar, white/brown sugars, corn syrup, high fructose corn syrup, sugar substitutes