There is no perfect diet or single nutrition program that will meet the needs of every person or athlete. Nutritional needs vary between different sports and should be targeted individually based on factors such as activity levels, age, body composition and personal preferences. The main nutritional goal for all of us should be to maintain fitness and health. To put it simply this means we need to eat enough food to fuel our body for activity and we need to maintain our weight within a healthy range.

Unfortunately our typical New Zealand diet is high in fat, low in complex carbohydrate and dietary fibre, and high in salt and sugar. Many of us are consuming more calories than we are burning in a day, whilst at the same time we are not consuming important nutrients needed by the body for health and performance.

Eating for fitness and health

Beware of fad diets, it may be tempting to try the latest supplement in the quest for weight loss or sports performance but a tally up of your weekly food intake will do you better. While many athletes use supplements or vitamins regularly, it is always important to put a healthy eating plan into place first. Supplements or vitamins will never make up for a bad diet.

how to make better choices

Water

Water is our number one nutrient and good hydration is crucial for us all - especially hard training athletes. Water carries nutrients to our cells and aids digestion and metabolism.

Complex Carbohydrates

Carbohydrates are our main source of fuel and should be our chief source of energy. Good complex carbohydrate choices are whole grains, oats, rice, pasta, kumara and potatoes. Choose carbohydrates that are low in sugar and fat. The right carbohydrates will provide added fibre to your diet without extra salt, sugar or fat.

Vegetables and Fruit.

One of the main reasons many of us consume too little fibre is because we don’t eat enough plant food. Fruit and vegetables provide fibre, vitamins and minerals and antioxidants. Base your main meal around a good serve of colorful vegetables.

Protein

Protein keeps the body firm and tight and plays an integral role in muscle repair. Protein is needed by the body to form anti-bodies and support growth. The best sources of protein are fish, lean meats, chicken, eggs and low fat dairy foods.

Essential Fats

Healthy fats are important for us all, in specific the Omega 3 and Omega 6 fats. Our modern diet tends to be high in Omega 6 which appears to make us all in need of eating more healthy Omega 3 fats. The best sources of Omega 3 fats are oily fish like salmon and sardines or you could take a quality fish oil supplement.

The bottom line

The good news is that there is no such thing as ‘bad’ food. All foods have a place in a well balanced eating plan. Aim to eat more whole foods such as fruit vegetables and whole grains. Remember to have a well balanced breakfast to help you get through the day. Salt, Sugar and Alcohol deliver no nutrients to the body therefore try to ensure these three anti- nutrients do not make up a large part of your weekly energy intake.

You may be an elite athlete needing nutritional help, or you may be over 60 needing more energy. Some of you may need to lose a large amount of weight, while some of you may only need to find out if you are eating enough. What ever your goal, we are experts in results oriented nutrition coaching, your nutritionist will advise a realistic time frame to achieve your goals. Meet our team

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Whether you’d like to feel better, lose weight, get super-fit or just want some honest answers on the ins and outs of a healthy diet, Real Nutrition’s Kick-Start Programme is the way to go. With an initial induction session and four follow-up sessions you will be inspired, feel motivated and have a more positive attitude towards taking control of your health and happiness. Chat to a Real Nutrition consultant today and kick-start your life!

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