It’s been a while between chapters, so without further ado, here’s a quick summary of chapter 4 “Nutrition- fuel for the body”.
It’s been a while between chapters, so without further ado, here’s a quick summary of chapter 4 “Nutrition- fuel for the body”.
The author suggests we think of our body’s nutritional requirements in 3 stages:
Quality- nutrients for optimal function
Quantity- confirmed for energy needs
Design- easily digestible
Quality: Eat protein, fat, vitamins & minerals, carbs and drink water and all in moderation. Less than 10% of Aussie women eat enough fruit & veggies, legumes or fish.
Eat the ‘rainbow’ of fruit and veggies for vital antioxidants. Too much fat and starch create inflammation and often results in mental health problems, so stick to unprocessed foods. Meat is nutritious but we don’t need to eat too much and limit processed meats such as bacon.
Quantity: The author suggests 3 to 4 500calorie meals a day, depending on level of activity – see the table to see what those meals could look like.
Design: Eat smaller meals more frequently, allowing 2-3 hours between eating. Eat plenty of fibre and drink approximately 2 ltrs of water a day. One glass of wine with a break a free times a week is ok (don’t shoot the messenger), smoking is not, and activity is essential.
Remember that stress alters the gut, and the gut influences our immune system as well as almost every other system of the body. In fact “your gut bacteria can predict your chance of obesity with more than 90% accuracy”. Probiotics will help the gut heal. Consuming synthetic trans fats (not naturally occurring in meat & dairy) puts you at higher risk of diabetes and other chronic conditions.
