Nutrition "Back to Basics"

Golden Rules to be practiced 80 – 90% of the time

  • Drink enough water / green tea / hydration drinks, never get thirsty!

  • Eat frequently, eat every 2-3 hours no matter what, unless you are sleeping.

  • Eat protein every time you eat.

  • Eat vegetables or fruit every time you eat but eat more veggies than fruit.

  • Eat starchy carbs when you need them but eat more around time of the day when you are more active (breakfast and lunch) and less or none when you are less active.

  • Eat organic whole-foods, low GI all the time except post-training when high GI foods are better for speedy recovery

  • Eat fat, but eat the right kind of fat – from oily fish, nuts and seeds, olive oil and omega eggs

Avoid ‘empty’ foods which contain calories but no goodness. Doughnuts are a good example of these types of food.

Remember to enjoy your foods and practice the 80:20 rule.

This means that out of 21 weekly meals, 4 can be whatever you want and out of 21 weekly snacks, 4 can be whatever you want also.  (if you are being strict use 90:10).

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© 2012 7Futures Ltd. Please note that, at 7Futures, our role is to help educate and encourage our clients to take positive responsibility for their wellbeing. We are not medical doctors and are not able to offer individual medical advice. We always recommend you should discuss with your GP or other medical professional before making any changes you hope will impact your wellbeing, or that of your current/future family.  7Futures Ltd offers generic information which is for educational purposes only. The information we provided is not a prescription system and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. As such our materials, videos products and communications are for general information purposes only and should not be read as a personal recommendation for specific changes in lifestyle behaviour, nutrition, or exercise. Please click here for a clear description of our services and the relationship with you as a client. You should not participate in any of our services until you have studied this is for your benefit.

Mark Davies