BASIC NUTRITION 101

With a few simple changes to your diet, you begin to boost your energy levels.

1) BREAKFAST GOALS

Try to eat Breakfast everyday, ideas would be:

Home made Muesli (use half oats, half rice krispies, sesame seeds, almonds, sunflower seeds, linseeds, dried apricots, raisins, banana)
Fresh Fruit & Yoghurt
Smoothie (Blend fresh melon, kiwi, pineapple and ice OR fresh pear, apple, kiwi, carrot juice & ice OR fresh strawberries, banana, pineapple, orange, little plain yoghurt & ice)
Wholemeal toast & honey or Jam
Porridge
A healthy breakfast kick starts your metabolism.  Include wholesome, nutrient dense foods like those listed above.  A good breakfast will boost your energy and fuel your body for the day ahead.  Add variety, don’t just eat toast or cereal every day.  If cereal is convenient have a few options in the cupboard that are low sugar, low salt and preferably organic.  Don’t eat cooked food at breakfast (except porridge)  cooked breakfast tends to have added fats and less nutrient quality.

2) WATER GOALS

Drink at least 1.5-2 litres of water a day.
Drinking more water enables the body to function more effectively and can even help shed weight as it helps the body flush out retained fluids.  The 1.5-2 litres you need to drink each day should almost always be exclusively water.  Tea, coffee, sweetened juices, fizzy drinks and alcohol do not count – should be avoided or at least reduced and my advice would be to drink an EXTRA glass of water if you ever consume any of these drinks.

3) FRUIT & VEGETABLE GOALS

Eat 2-4 pieces of fruit a day and 3 servings of veg every day.
Packed with vitamins and minerals and essential to the healthy functioning of the body, fresh fruit and veg are easy to digest and energise and detoxify the body as well as boosting the immune system.  Don’t overcook all the goodness out of your veg!