Thursday, 3 October 2013

Nutrition Support

Definitely one of the harder things for me in the grand scheme of getting fit, healthy and losing weight was changing my eating habits and attitude to food in general.

As part of the 'Feirme Bodies' programme we were paired up with mentors from the Nutrition Society in D.I.T as I previously mentioned.
I was paired with a lovely lady called Eileen who has had a good chat with me about my eating habits, my exercise regime (or lack of!) and my hopes for this programme and beyond.

She sent me some brilliant information which is tailored to what I had said to her but is still relevant to a lot of other people so I thought I would share it with you all. (I've tweaked it slightly to make it more general)


1. Aim for 7 days worth of exercise each week. If you're busy some days, add extra time onto another exercise session, or do 2 sessions in one day.

2. When exercising it's best to do so at an intensity that would be too difficult to sing at, but you could hold a conversation.

3. For weight loss, and to burn fat, it's best to exercise for greater that 30 mins. Aim for at least 45 mins for most sessions to get the most out of your exercise!

4. Try to fit a bit of extra exercise into your day...take the stairs or park away from work and walk in.

Download the couch to 5k app for some motivation and support while exercising!


1. Keep sticking with 3 meals and 2 healthy snacks during the day.

2. If you feel peckish try some fruit, a low fat yoghurt, some rice cakes, or raw veg sticks to tide you over

3. At dinner try to use the plate model of half veg, quarter potatoes /rice /pasta and quarter meat. The veg really fills you up, is packed with vitamins and minerals and is quite low in calories so eat as much as you want!

4. Make sure to keep hydrated, especially now that you're engaged in more exercise. Aim for 2 - 2.5 litres (5 pints) of water throughout the day. Refill your water bottle during the day and sip throughout the day.

5. Aim to include lean red meat (beef, lamb) twice per week to ensure you get enough iron in your diet. If this is not possible. consider talking to your pharmacist about iron supplements (eg. Galfer)

6. Attached is a copy of the food pyramid. Print this out (page 3 and 4) and stick it somewhere visible in your kitchen. Use it as a go-to guide when you're feeling peckish and don't know what to eat! There's lots of other useful information in this booklet too! 

I've made a whole other blog post about the booklet and food pyramid mentioned, the information is super useful, and I thought it would be great to share it with everyone. You can find it here.

Hope some of this helped and I'd love to hear comments from any of you with advice, ideas, etc.

"The only thing to do with good advice is to pass it on. It is never of any use to oneself"
Oscar Wilde

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