Lesson 6: From Junk Food To Nutritious

From Junk Food To Nutritious

In this lesson we will cover a few simple tips to make step changes to your diet.

Topic 1: Typical Meal Patterning

Below is a typical day for many in the UK, I want you to have a look at it and with the knowledge you already have, make it better!

Some things you may pick up on could include:

  • Not enough protein and nutrients through the morning; breakfast is the most important meal of the day
  • Too many processed carbohydrates
  • Little or no healthy fats
  • Fruit and vegetable intake is below recommended

BREAKFAST

 

Cereal, orange juice, and toast or

skip breakfast altogether

 

SNACK

 

Granola bar, muffin or fruit

skip snack altogether

 

LUNCH

 

Sandwich and juice or a soft drink

SNACK

 

Same as earlier

DINNER

 

Meat, vegetables, starchy carbohydrate

SNACK

 

Popcorn and/or ice cream

Some things you may pick up on could include:

  • Not enough protein and nutrients through the morning; breakfast is the most important meal of the day
  • Too many processed carbohydrates
  • Little or no healthy fats
  • Fruit and vegetable intake is below recommended

Topic 2: Improving Typical Meal Patterns

Let’s review the 5 habits from your jump start manual. The 5 habits, again, include:

Habit 1: Eat slowly and stop eating at 80% full

  • Increase appetite awareness
  • Teach yourself to listen to hunger cues and body sensations
  • Reduce total calorie intake

Habit 2: Eat protein dense foods with each meal

  • Easiest way to achieve daily protein needs
  • May improve metabolism, body composition and performance

Habit 3: Eat vegetables with each meal

  • Easiest way to achieve daily vegetable needs
  • Improve micronutrient and phytonutrient intake
  • Helps to control overall food intake

Habit 4: Save high-starch meals until after exercise

  • Easiest way to control carb intake
  • Helps with nutrient timing

Habit 5: Eat good fats daily

  • Easiest way to balance fat intake
  • Improve inflammation control, hormonal profile, and metabolism

Topic 3: Critiquing Example Diets And Making Suggestions For Improvement

Use the table below to evaluate your own meals. Say if they are compatible with the 5 habits or not, and why. Add an alternative idea for those that don’t meet the 5 habits criteria.

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Table3.1