Countdown to Christmas nutrition plan

November 22, 2011

This is part three of our Countdown to Christmas Fitness and Nutrition series. In this, the final blog, we look at nutrition, which plays a vital part in keeping you fit and healthy - and is also the key to effective weight loss. Our Nexus Sports Coaching expert nutritionist Elaine reveals the key tips for helping you to feel as though you're full and therefore resist over-eating  the festive period, leading to weight loss that will last. These tips apply all year round, too.

Top tips for eating a balanced diet for weight loss 

* Consume a breakfast high in fibre and protein to increase satiety levels (feeling of fullness) by providing slow-releasing energy. Food options include, porridge with semi-skimmed milk or soya milk plus nuts and berries; or 2 slices of wholemeal toast with poached/scrambled egg, grilled bacon or baked beans.

* Reduce the amount of carbohydrate in evening meals and consume a meal based on a greater amount of protein, such as lean meats eg. chicken, turkey and vegetarian options, such as soya mince, tofu and quorn, Fish is also a great alternative as it includes healthy fats. Go for mackerel, salmon and sardines. Using the palm of your hand as a guide to measure portion size this will enhance weight loss by keeping calories in check.

* Add a variety and colour to meals by including vegetables both raw and steamed to enhance satiety levels and keep the body hydrated. Vegetables will also help to reduce the chances of snacking on unhealthy foods. 

* Include a variety of healthy snacks to carry on the move such as nuts (almonds, walnuts, cashew), dried fruit, fresh fruit, dark chocolate, vegetable crudities or oatcakes. These will keep blood sugar levels maintained and reduce the likelihood of overindulging on unhealthy snacks.

* Avoid refined sugar such as sweets, cakes, biscuits, milk and white chocolate (dark chocolate is healthier). These food have no nutritional value and most of them foods are also high in saturated fat, which increases cholesterol levels. Instead, consume foods that provide natural sugars for example; fruit and vegetables in the form of a fruit smoothie, salad, and vegetable crudities as these provide lots of vitamins and minerals to keep the body healthy and also keep you hydrated.

* Drink at least 2 litres of water throughout the day to keep the body well hydrated and reduce the temptation of eating unhealthy snacks in between meals.

For many people, it is beneficial to have personal assistance with exercise and nutrition plans. Nexus Coaching can help with personal training and nutrition advice. Please do call or email us for a chat about your fitness goals or any questions about this plan.