The Benefits of Meal Planning – Free Download!

Meal planning is a very important aspect of eating well. Here’s why: Read more of this post


Techiniques You Must Master to Construct a Healthy Meal

Today’s post is all about technique! I believe that Eating Well is an art. It’s something that doesn’t come naturally to most people and like most forms of art we need to get the technique right before we start seeing good results.

Nutrition information is confusing and conflicting. Most of us spend our time rummaging through the mountain of nutrition advice thrown at us every day from professionals, doctors, magazines, TV shows only to find that its all too hard.

The truth is, healthy eating is quite simple and once you understand the techniques involved you’ll be a pro in no time at all.

Step 1: Make Fresh Vegetables the Star of the Show
Fresh food is better for you. The less processing the food has been through between the farm and you, the better. That doesn’t mean you can’t eat processed food and if you do you’re doomed to unhealthy land, it just shouldn’t be the main part of your meal. If the majority of your meal consists of fresh vegetables than you will be consuming a lot of vitamins, minerals and anti-oxidants but only a small amount of energy.

Step 2: Add some carbohydrate
Carbohydrate is vital for a healthy body and healthy weight loss. There are so many fad diets on the market today that promote low carbohydrate eating and it makes me cranky! Carbohydrates are the body’s primary fuel source and you shouldn’t eliminate them from your diet. The trick is to choose the right ones. Make high fibre and low GI your first choice and then control the portion size. About 1 cup of cooked carbohydrate is adequate and if you are making up the majority of your meal from fresh vegetables than you’ll find that you’ll feel nice and satisfied.

Step 3: Add some protein
Protein forms the building blocks of your body, so it is an important part of our diets. Protein will make the overall GI of the meal lower as it takes longer to digest than other nutrients and thus give you a feeling of fullness for longer. The key to good protein choices is to also make them low fat. Unless you are a Vegan, you will be getting the majority of protein from animal sources, such as chicken, fish, meat, dairy and eggs. Because animal protein tends to come with large amounts of fat as well its important to buy lean cuts of meat, remove visible fat from meat before cooking and choose low fat or skim dairy products.

Your healthy meal is now complete, full of vitamins, minerals, antioxidants, fibre, protein and low in fat, sugar and kilojoules (energy).