A guide to healthy eating

Transcription

1 Optimise your performance, weight loss and toning A guide to healthy eating Nutritionist & Dietitian Sav Manolis with Jeff Horn Dundee s Gym, Yeronga, Brisbane

2 I have been working with Jeff Horn for over 3 years now. Like most of us Jeff has always loved food. After training so hard in the boxing ring each day, eating what he wants is a release for him but he also understands the way he refuels has a huge impact on his body s recovery and ability to perform. This booklet is designed as a general guide to eating well for the physically active individual, elite athlete or week-end warrior. What you put in your body is critical to your physical and mental health, along with your ability to perform. Of course, a tailored meal plan and individualised nutrition advice will fast track your health and fitness goals. Call me to arrange an initial consultation: I offer my services at several medical centres and gyms around Brisbane. I also have clients in regional Queensland and interstate, and offer consultations via Skype. Sav Manolis 2

3 Checklist for successful eaters Breakfast Morning Tea Afternoon 4 4 Lunch Snack 4 Tea Snack 4 Dinner 4 Supper Optional Make sure to eat every 2-3 hours across the day Ensure to eat complete, lean proteins with each main meal Aim to drink non-calorie beverages across the day Eat whole foods instead of using supplements whenever possible Aim to use vegetables and complex carbohydrates with main meals Ensure that the majority of your carbohydrates come from fibrous vegetables and salads (1 serve = ½ cup) Trying to reduce body fat and haven t exercised? Avoid complex carbs (pasta, rice, bread and other starchy vegies) and have a double serve of free vegies Just exercised? then follow with a meal containing mixed carbs Ensure approximately 25-30% of your daily calorie intake comes from fats Aiming for fat containing mono and poly-unsaturated fats Use fats from mixed nuts, avocados, olive oil and linseed oils and spread across your diet Aim to consume regular cups of water across your day Avoid pre-packaged foods/snacks and sauces/dressings throughout the diet Season food with garlic, ginger, bulbs, chilli, spices (like turmeric, paprika, cumin, cayenne, herbs, tomatoes, lemons and limes) 3

4 Shopping and Eating Guidelines Complex Carbohydrates Breakfast and post workout meals ½ cup serves = approx. 20 grams Oats/Quinoa porridge Sweet Potato /Pumpkin /Corn /Peas Brown/Basmati Rice Quinoa/ Pearl Barley Legumes (Lentils/Chickpeas/Beans) Wholegrain Pasta/Couscous Lean Proteins Aim to eat at each main meal 100grams = 20 30grams Chicken Breast/Mince Turkey Breast/Mince Lean Beef Steak/Mince Lean Pork Steak/Mince Kangaroo Grilled White Fish/Tuna/Salmon Egg Whites Tofu Post workout Fruit Improves muscle recovery ½ serves Banana Sultanas/Current/Raisins Prunes/Dates/ Dried Apricots Pineapple Free Carbohydrates Aim to eat at each main meal ½ cup = 1 serve Broccoli Cauliflower Green Beans, Zucchini Spinach/Kale/Asian greens Lettuce, Tomato, Cucumber Beetroot (fresh) Celery, Carrots, Capsicums Dairy Products Natural Yoghurt Natural Greek Style Yoghurt Low Fat Cottage Cheese Flavourings and seasonings Garlic/Ginger/Chilli Onions/Shallots/ Celeriac Hot and Wholegrain Mustard Spices (Turmeric, Paprika, Cumin, Cayenne,Cinnamon) Herbs Lemon and Limes Fruit Equiv to 1 med fruit Berries (Strawberries, Blueberries, Blackberries and Raspberries) Melons (Watermelon, Rockmelon and Honeydew) Bananas, Apples Oranges and Pears Kiwi Fruit, Plums and Peaches Good Fats Replace in meals without complex Carbs Nuts (Almonds, Walnuts, Cashews) Peanut/Almond butter Oils Olive, Linseed, Grapeseed and Ricebran Fish/krill oil Avocado Foods to Limit/Avoid Poor quality snacks (Crisps, Chocolates, Biscuits etc) Fruit juice/soft drinks/milk drinks Refined sugars and artificial sugars White Bread/Potato/Rice Fried foods and Baked Goods Alcohol 4

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6 Post Workout Nutrition Male Immediate Post workout Nutrition Consume within 25 minutes post training Post workout Fruit ½ serves Banana Sultanas/Current/Raisins Prunes/Dates Pineapple Post Workout Main Meal Example 1 Example 2 Consume within 1-2 hours post training g Beef Cooked 1 ½ Cups Free Vegetables Optional ½ - 1 cup of Complex Carbs (eg Basmati rice cooked) Post workout Protein ½ cup Cottage Cheese 2 boiled Egg (Whites) 1 Can of Tuna (springwater) Handful of Raw Almonds 1 small tub Natural Greek Yoghurt g Chicken Breast Cooked 1 ½ Cups Free Vegetables Optional ½ - 1 cup of Complex Carbs (eg Sweet Potato) Immediate Post workout Nutrition Consume within 25 minutes post training Post workout Fruit ½ serves Banana Sultanas/Current/Raisins Prunes/Dates Pineapple Post Workout Main Meal Example 1 Example 2 Consume within 1-2 hours post training g Beef Cooked 1 ½ Cups Free Vegetables Optional ½ cup of Complex Carbs (eg Basmati rice cooked) Post workout Protein ½ cup Cottage Cheese 2 boiled Egg (Whites) 1 Can of Tuna (springwater) Handful of Raw Almonds 1 small tub Natural Greek Yoghurt g Chicken Breast Cooked 1 1½ Cups Free Vegetables Optional ½ cup of Complex Carbs (eg Sweet Potato) Female 6

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8 How to Plan Out Your Meals PROTEIN FREE VEGETABLES AND OR SALAD FAT COMPLEX CARBS Step 1 - Protein Protein requirements Your total Protein requirements = Choose a lean Protein source from the list below Chicken Breast/Mince Lean Pork Steak/Mince Egg Whites Male g/per kg of lean body weight Turkey Breast/Mince Kangaroo Tofu Female g/per kg of lean body weight Lean Beef Steak/Mince Grilled White Fish Tuna/Salmon Grams of Protein per day Step 2 - Carbohydrates Fibrous Carbs (Complete Each Meal with Free Carbs) Choose a variety of fresh or frozen free vegetables Broccoli Lettuce, Tomato, Cucumber Celery, Carrots, Capsicums Male 1 ½ Cups per meal Cauliflower Spinach/Kale/Asian greens Mushrooms Female 1 1 ½ cups per meal Green Beans, Zucchini Beetroot (fresh) Complex Carbs (for Breakfast or 1st meal post training) Choose a complex carb source from the list below Oats/Quinoa porridge Brown/Basmati Rice Wholegrain Pasta/Couscous Male ½ - 1Cup per meal Female ½ Cup per meal Sweet- Potato/Pumpkin/Corn & Peas Quinoa/ Pearl Barley Legumes (Lentils/chickpeas & beans Step 3 - Fat Fat Requirements: 1Tbs = 10 grams aim for 1-3 serves daily Choose a good source of fat from the list below Nuts (Almonds, Walnuts, Cashews) Avocado Peanut/Almond butter Fish/krill oil Oils Olive,Linseed, Grapeseed and Ricebran 8

9 Snack Ideas and Mid-Meal Snacks (100 calorie snacks) Always aim to have 1 carb and 1 protein snack between meals Carbohydrate Snacks Protein Snacks 1 pce of Fruit medium (see below for serving sizes) Raw: Almonds (10-15), Pistachios (25), Cashews (15) Walnuts halves (10) 1 cup frozen or fresh berries Low Fat Natural yoghurt (200g) ¼ cup muesli or oats Cottage Cheese ½ Crackers: 3-4 Vitaweats or 3 Ryvita s or 2-3 corn/rice thins 1 handful of trail mix ( nuts, seeds, dried cranberries) with a topping (see below for toppings) 1 packet of popcorn (small 50-60g packets) 1 boiled egg or g cooked chicken breast or turkey breast 1 mountain bread cut up (lightly oiled and baked) 1 small can of tuna (drained) or Salmon or sardines 1 slice of Capeseed bread or Burgen fruit muesli bread with a topping (see below for toppings) ¼ - ½ cup of low fat hommus, tzatziki or cottage cheese (with vegetable dippers) 1 Be Natural Bar (honey & Nut) Packet of roasted broad bean or chick pea nuts (25-50g packet) 2-3 oatmeal or shredded wheat biscuits Edgells 3 bean mix 130g 1 cup or 1 bag of steamed vegetables 1 Bulla Frozen Fruit and Yoghurt Mini Stick One serve of fruit = 1 med apple, pear, orange, nectarine, peach, 2 fresh apricots, plums or small kiwi fruit 20 grapes 4 fresh dates 4-6 dried apricot halves (or 3 dried apricots) Dried cranberries ¼ cup ¾ cup chopped melon fruit 1 cup chopped berries Toppings ¼ of an avocado or sliced tomato or roasted capsicum or mushroom or cucumber & Thin spread of Hommus or Tzatziki or Cottage cheese or Philadelphia cheese (low fat) 9

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12 Nutrition Regimen for Weight Loss/Leaning Phase when Training Females = Lower measurements Males = Higher measurements (based on energy requirements) Morning Training 6-7am Evening Training 5-6pm 8am Morning 10am 12-1pm Afternoon 3-4pm ½ 3 - ½ cup Traditional Oats, made on water + dash of milk + 3egg whites (1 yolk) scrambled ½ punnet of strawberries + handful of almonds g of Lean meat/fish + 2cups of salad or 1 ½ cups of Vegetables + ¼ Avocado ½ cup natural Greek yoghurt + ½ cup mixed berries + 2 Tbs spoons of Chia seeds (blend all together) 7-8am Morning 10am 12-1pm Afternoon 3-4pm Omelette = 3 egg whites (1yolk) + Veges (onion, capsicum, spinach, kale mushrooms, cherry tomatoes) + optional (Lean bacon round) Vegetables sticks with hommus + can of Tuna (springwater) g chicken breast + 2cups of salad or 1 ½ cups of Vegetables + ¼ Avocado 1 banana + handful of trail mix (nuts/seeds) 6-7pm g of steamed white Fish + 1 ½ cups of Vegetables 7-8pm g of lean meat + 1 ½ cup vegetables + ½ cup of Basmati Rice Supper@ 9pm (if Necessary) 1 boiled egg 9-10pm (if necessary) 1 orange (medium) Note: This is a sample eating plan and is a guide only. To seek assistance with diet and individualised meal plans please contact Sav Manolis on

13 Nutrition Regimen for Weight/Muscle Gain when Training Females = Lower measurements Males = Higher measurements (based on energy requirements) Morning Training 6-7am Evening Training 5-6pm 7am 8am Morning 10am 12-1pm Afternoon 3-4pm 6-7pm ½ pce of fruit egg whites (Immediate post training) ½ 3 - ½ cup Traditional Oats, made on water + dash of milk g cooked turkey mince with 1 cup of spinach 1-2 wholegrain toast or crackers + 1 x 95gram of tuna (oil/springwater) g of Lean meat/fish + ½ -1 cup sweet potato + 2cups of salad or 1 ½ cups of Vegetables + ¼ Avocado 1 packet of steamed vegies g of poached chicken g of steamed white Fish + 1 ½ cups of Vegetables + ½ - 1 cup of seasoned basmati/brown rice 7-8am Morning 10am 12-1pm Afternoon 3-4pm Post 6pm 7-8pm 1-2 wholegrain toast + an Omelette = 3 egg whites 1yolk) + Veges (onion, capsicum, spinach, kale mushrooms, cherry tomatoes) + optional (Lean bacon round) Vegetables sticks with hommus + can of Tuna (oil/springwater) g chicken breast + ½ -1 cup Brown/ basmati rice + 2cups of salad or 1 ½ cups of Vegetables + ¼ Avocado 1 Be Natural Trail Bar + 1 tub of natural yoghurt 200g ½ cup or a tub of low/fat cottage cheese (Immediate post training) g of lean meat + 1 ½ cup vegetables + ½ -1 ½ cups of wholegrain pasta 9pm 1 x 250ml of lite or full cream milk 9-10pm 1 x 250ml of lite or full cream milk Note: This sample eating plan is an example and should not be used as an actual diet eating plan however more of a guide. To seek assistance with diet and individualised meal plans please seek professional advice 13

14 Checklist for Eating Out Aim to select a venue that has various healthy options and choices on the menu. Avoid ordering a 3 coarse meal, alternatively skip entree (have a salad instead) and opt for a main dish Avoid dishes containing fried foods and or creamy sauce dishes (high in energy / poor quality fats) Always look for options on the menu that contain predominantly vegetables and/or salad and don t be shy to ask staff to minimize sauce/dressings Avoid ordering chips/wedges or dense carbs (such as breads, risottos and pastas) with main meals, select healthier alternatives again predominantly cooked/steamed vegies Aim to order sautéed/steamed/grilled/poached or baked protein sources (lean beef, veal, pork, chicken or fish/seafood) rather than fried foods With Pub style meals always ask for the sauce or dressing on the side so you re in control of your portions Avoid heavy desserts or choose fruit based desserts if an option or opt to share a dessert amongst others SPEAK OUT WHEN EATING OUT Continue your healthy eating habits when out: Check with your waiter on the uncertainty of ingredients in meals Ask or query the methods of cooking and preparation of meals (when uncertain) Ask to replace or modify foods groups and/or ingredients in the meal if necessary (for example replace chips with vegetables and/or salad) 14

15 The effects of alcohol EFFECTS ON TRAINING AND ON THE BODY Negatively effects your metabolism and your ability to: Break down fats (encouraging fat storing instead of fat burning) Build muscle (by the negative affects on protein synthesis) Maintain stored energy (affecting glucose metabolism and glycogen synthesis) Causes your body to be in a dehydrated state (affecting recovery and performance) Decreases your aerobic and anaerobic capacity on exercise and performance May lower testosterone levels and increase oestrogen levels Depletes the body of vitamins and minerals (having a direct attack on stored B vitamins) Places strain on your immune system and depletes antioxidants (becoming more susceptible to illness and fatigue) Places pressure on your kidneys and liver to work overtime Has neurological affects impacting the brain and central nervous system TIPS ON HOW TO LIMIT ALCOHOL CONSUMPTION AND ITS AFFECT ON YOUR BODY Reduce alcohol consumption by alternating your drinks with water or soda water Avoid full strength beers/spirits Choose pure/clear alcohol (eg vodka, lime and soda) Avoid pre-mixed drinks, cocktails, soft drinks and or fruit juice with alcohol (Containing high energy, sugars and empty calories, thus encouraging hangovers) Always consider eating a well balanced meal prior to drinking Limit/avoid calorie dense foods whilst drinking as alcohol will encourage appetite (high in fat/ carbs and unwanted energy) AVOID BINGES and DRINK RESPONSIBLY WHAT IS A STANDARD DRINK? The NHMRC Australian Dietary Guidelines for Alcohol consumption 15

16 Nutrition Table Guidelines Sugars what does it stand for? Sugar on a nutritional table refer to 3 types of sugars 1. Added sugar (sucrose) 2. Lactose in milk products 3.Fructose (usually added) Dietary fibre: > than 5g per 100g for cereals This cereal is a good source dietary fibre containing around 1/3 of your daily fibre requirements PER 30G PER 100G ENERGY (KJ) (Cal) Protein (g) Fat (g) Saturated Fat (g) Carbohydrates, Total (g) Sugars (g) Dietary Fibre (g) Sodium (mg) Potassium (mg) VITAMIN AND MINERALS INFORMATION %RDI PER SERVE PER 100G Thiamin Vit B12 (mg) % RDI 1.83 Riboflavin Vit B2 (mg) % RDI 1.4 Niacin Vit B3 (mg) %RDI 8.3 Folate (μg) 80 40% RDI 26.5 Iron (mg) % RDI 10.0 Magnesium (mg) 32 10% RDI 107 Zinc (mg) % RDI 340 INGREDIENTS: Wholegrain wheat (97%), raw sugar, salt, barley, malt extract, minerals (zinc gluconate, iron, vitamins (niacin, thiamine, riboflavin, folate). When comparing cereals/foods, always use the Per 100g column as serving < 10g total fat and < 3g Sat Fat This cereal is well under the fat guidelines, with no added fat present in the ingredients list. However be sure to check the quality of your milk < 15g of added sugars This cereal is well under the sugar guidelines, with use of raw sugar than refined white sugar in ingredients list Vitamins and Mineral Shows a % of the Recommended Daily Intake Per Serve - The Ingredients List also shows which groups have been added or Fortified 16

17 Egg, Quinoa and Crispy Salad in a jar (serves 4) Ingredients ½ cup cooked quinoa (see packet for cooking instructions) 1Tbs olive oil 3 medium tomatoes or 1 punnet cherry tomatoes 1 Lebanese cucumber (peeled, remove seeds & chop 1 red onion finely chopped (optional) 100g baby spinach leaves, shredded 1 Avocado (medium) 1 cup parsley (preferably flat leaf) roughly chopped 1Tbs lemon juice 2 Tbs Dukkah (optional) 2-3 eggs soft-boiled cut into halves or quarters Dressing 2Tbs of olive oil Squeeze of fresh lemon or orange juice 2 Tbs wholegrain/seeded mustard Season salt and pepper Method Combine Quinoa (once cooled) with oil and season In a bowl, combine onion, tomato and cucumber together In a second bowl lightly toss the avocado, parsley and lemon juice together and season Whisk the dressing ingredients together and also set aside To Serve Layer the jars with spinach, quinoa, salad mix, then avocado mix Sprinkle dukkah and pour over dressing Then place 1-2 egg halves at the top of jar 17

18 Chicken Salad Asian Style (serves 4) Ingredients Poached Chicken 2 standard chicken breast fillets (500g) 1 medium pot of boiling water 1 onion chopped in rough chunks Season salt/pepper Salad 1-2 carrots finely chopped into match sticks (depending on size) 1 ½ cups of snow peas trimmed sliced 1 red capsicum seeds remove and thinly sliced 3-4 shallots finely chopped ½ - 1 wombok Chinese cabbage (depending on size) finely sliced/shredded 1 large handful of coriander roughly chopped Dressing 1 fresh red chilli seeds removed and finely sliced 1 lime squeezed 2 Tbs brown sugar 1 Tbs fish sauce Season salt pepper Method Place onions and the chicken fillets salt and pepper into a pot and add cold water Bring heat to no more than 80 Degrees Celsius (Do Not Boil) and cook between 12 and 15 minutes until cooked (on low heat) Once chicken has been cooked through, drain and remove the onion completely Blanch the carrot and snow peas in a bowl under bowling water for approx. 1 minute or until bright and crisp (then rinse under cold water) Whisk the dressing ingredients together and set aside for serving Once chicken has cooled, roughly shred with your hands into a bowl 18 To Serve In a large mixing bowl, lightly combine shredded chicken, wombok, coriander, carrot & snow peas Pour Asian dressing pour salad and mix with a set of tongs and evenly distribute into bowls Place bean sprouts and extra coriander for garnish and serve

19 LSA Fish Crunch with Beetroot, Silverbeet and Green Beans Ingredients LSA Fish Crunch 4 x g white fish fillets (barramundi, snapper) 2 Tbs Plain flour 1 egg lightly beaten 1 Tbs milk (optional) 2 Tbs pepitas (pumkin seeds) roughly chopped 1-2 Tbs sesame seeds (mix white and black) 2 Tbs linseed 2 Tbs sunflower seeds 2 Tbs raw almonds chopped finely Season salt and pepper Vegetables 4 medium fresh beetroot cut into wedges 1 large bunch of silverbeet (remove stalks) roughly chopped 400g green beans (trimmed) chopped in half on an angle 2 Tbs olive oil 1 medium lemon juiced Season salt and pepper Method Pre-heat oven to 200 Degrees Celsius and line a baking dish with baking paper (choose a dish big enough to cook both the fish and the beetroot) Combine the seeds and almond mix and transfer to a flat plate Whisk the egg and milk together and transfer into a shallow bowl Dust the fish fillets into the flour then coat with the egg and milk mixture Firmly place the fish fillets into the seeds and nuts mix until fully coated Place the crumbed fish along with the beetroot wedges onto a tray and cook for approx mins or until fish is cooked all the way through 19

20 Call me to arrange a consultation: Sav Manolis Optimise Nutrition BHlthSc (Nutr), MDietStudies, APD Mob: Web: