Nutrition Tips to improve your health
In January 2024, we brought our BASE gym members together to discuss nutrition tips to improve your health. Here are the top 5 points to take away from that nutrition seminar.
1. Focus on Calories First:
- Tracking your food intake and monitoring your weight is indeed crucial for understanding your calorie balance.
-Consistency is key. Regularly weighing yourself and adjusting your calorie intake based on your goals is an effective strategy.
- Emphasise sustainable dietary habits. Opt for foods you enjoy and find easy to incorporate into your routine.
- Prioritise nutrient-dense foods, including plenty of vegetables, lean proteins, and whole grains, to ensure you're meeting your nutritional needs.
2. Macronutrients:
- Balancing your macronutrients (carbs, fats, proteins) according to your age, activity levels, and goals is essential.
- Choose nutrient-rich sources of carbohydrates, such as whole grains and fruits, healthy fats like avocados and nuts, and lean proteins like chicken, fish, tofu, and legumes.
- Prioritise high-protein foods to support muscle growth and repair, especially if you're engaging in regular exercise.
3. Micronutrients:
- Incorporating a variety of fruits and vegetables into your meals ensures you're obtaining essential micronutrients.
- Aim for a diverse range of colors, as different hues often signify different beneficial nutrients.
4. Meal Timing and Frequency:
- Meal timing and frequency can vary based on individual preferences and lifestyle factors.
- Some people benefit from spreading their meals throughout the day, while others prefer fewer, larger meals.
- Focus on consistency and listen to your body's hunger and fullness cues to determine the best meal timing and frequency for you.
5. Supplements:
- While whole foods should be the primary source of nutrients, supplements can be beneficial for filling gaps in your diet.
- Consider supplementing with vitamin D, especially if you have limited sun exposure.
- Omega-3 fatty acids from fish oil can support heart health and cognitive function.
- Whey protein and creatine supplements can be useful for individuals who struggle to meet their protein needs through food alone, particularly athletes or those engaging in intense exercise.
Remember, personalised nutrition should consider training frequency, food preferences, and any specific health concerns. Incorporating these nutrition principles into your daily routine can lay the foundation for long-term health and wellness.
All personal training programs have personalised nutrition coaching included!
Each month in BASE Gym we provide a free community event for all of our members to come together, share ideas, experiences, learn and grow. We are love the community events as we are surrounded with like minded people who have one thing in common - Improve their health & wellbeing.
If you would like to join BASE gym cork - contact us today!
info@basefitnesshealth.com
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