Smaak Nutrition - Eat to Live ... Naturally

It is commonly known that diet plays an important part of our lives. Nutrition is an ever increasing area of research and exploitation, due to the role it plays on the overall function of the body. A diet that is deficient in any nutrient is likely to create symptoms that many of us would consider as problematic and difficult to deal with. In fact many conditions such as headaches, paranoia, depression, and eczema could be due to the lack of any vitamin or mineral.

The word diet is often used to describe a short-term eating plan based on losing weight; where in reality a diet can be used as a secret weapon in meeting many long term objectives. Diets can be structured according to the needs of any individual, whether it is to lose weight, improve digestion, or even gain weight. You have probably heard the names of many diets and you may have even tried a few. You might even have had some success with some of these, but any results are likely to only be temporary, or else why would you be taking this nutritional assessment? Here are some, to name but a few, The Atkins Diet, South Beach Diet, Detox Diet, and others. The fact is that these diets are fads, and they don't really work. If they did, we would all be perfectly healthy. The problem with fad diets is the way your body responds. Any weight loss is usually down to water loss or muscle wastage; Not ideal! Cutting out any vital nutrient such as carbohydrates will leave you feeling sluggish and lethargic … not great if we want to train. Our body will have many “symptoms” caused by the extreme nature of these diets, such as mood swings, headaches, acne … some of the very symptoms that we are trying to eradicate in the first place!!

Anecdote: "I was walked into one of the original popular diet-groups to purchase one of their products for a friend. I was carrying 25% body fat, but looked to be on the slim side. All of the organisers and patrons turned and looked to me as if to say: "What are you doing here you skinny?" When I see my clients loose weight faster than anticipated I am delighted!"

Generally, the word “diet” is still associated with short-term fads; however the information here is focussed on “nutrition”, which is a life change that is permanent and maintainable. Creating the perfect nutrition is difficult to achieve and the aim is to give you the best tools to make the difference. But to make that change you must remember the following:Stay motivated – you are capable of achieving your goals.

Today's shops are littered with great food sources, so you have many options available. Don't be put off. Keep motivated, Stay disciplined – this pack contains the essential information you need to make the relative changes. Small changes will do a world of good, but you have to be disciplined. Try to follow the guidelines as close as possible, but you are in control … ... It is now up to you! Be truthful – make the right choices. You will achieve your goal and happily keep your new life!

Basic Nutrition

There are 7 categories of nutrients:

  • Carbohydrates,
  • proteins,
  • fats,
  • fluids (water),
  • dietary fibre,
  • vitamins, and
  • minerals.

The first 3 are known as macronutrients (needed in larger amounts), which also include fibre/roughage and water. The latter 2 are known as micronutrients (needed in small amounts). All are equally important to our well-being, although they are needed in varying quantities, from 250g for carbohydrates to less than 2 micrograms of Vitamin B12 per day. Most foods contain a mixture of nutrients, but it is easier to classify foods by the main nutrient that they provide. Still, it is worth remembering that everything you eat gives you a whole range of essential nutrients.

Eating Guidelines

Aim to eat 3 – 5, or even 6, evenly spaced meals throughout the day. Focus on the approved foods list (see below) and do not eat junk food. For one meal a week, eat anything you want in moderation. Do not drink alcohol or large amounts of liquid calories. Try to exercise after your cheat meal to burn some of it off, but wait until after you digest the cheat meal. Not eating junk food is 80% of your success. If you do not buy it, odds are, you won't eat it.

  1. Eat 3 pieces of fruit per day.
  2. Prepare your food ahead of time and carry it with you.
  3. Carry food with you at all times. Don't confuse tiredness with hunger.
  4. Do not skip meals or become too hungry.
  5. Eat frequently.
  6. Eat small servings.
  7. Drink a glass of water before each meal.
  8. Do nothing else when you eat.
  9. No TV or distractions.
  10. Triple the vegetables to 3 small servings at every meal.
  11. Eat “net negative” calorie foods, foods high in fibre like celery and salad.
  12. Burn more calories than you take in (For fat-loss and weight-stripping).
  13. Never starve yourself.
  14. Do not drink calories – no juice, soda, or alcohol.
  15. Do not purchase or eat junk food.
  16. Do not eat past 20h00 (approx) at night.
  17. Do not snack in the evening.
  18. Daily cardio is taxing on your body.
  19. Weight train 2 or 3 times per week or more.
  20. Get proper rest. Take naps if you can.