Improve Your Nutrition – The 5 Habits Cheat Sheet
The 5 habit cheat sheet is a GREAT reference tool to use to help structure your meals. These simple highly effective habits can be used as a guide when you are preparing a meal(s) at home or when eating out. Give them a try!
1. Are You Eating Slowly
Many of us are eating far too quickly resulting in overeating.
Check in with your hunger, sit back & relax and take your time; allow for 15-20 minutes for a meal is about right. Make sure you eat until you’re around 80% full.
This habit teaches you how someone should eat. By slowing down your eating and stopping at 80% fullness, you will improve digestion, enhance appetite cues for the next meal, better performance with exercise, more time to enjoy your meal & if you eat before bed you will improve your sleep quality too.
2. Where Is The Protein Dense Food?
Are you about to eat at least 1 palm size of protein dense food? Women get 1 palm size & men get 2 palm sized portions.
This will ensure you’re consuming an adequate amount of protein per day, stimulating your metabolism, supporting new lean muscle tissue & recovery & reducing body fat.
3. Where Are The Veggies?
Are you about to eat a large portion of veggies? They can be prepared anyway you like. One serving is about 1 fist sized portion & you should try and eat a few portions per meal.
By developing this habit, you will ensure you’re getting in your 5-6 servings of veg per day, boosting your micronutrient intake, supporting your immune system from harmful disease i.e. cancer, colds, high cholesterol etc.
4. Where Are The Carbs?
If you have fat to lose but haven’t just worked out, eat less pasta, bread, rice and other starchy carbs. Opt for a double serving of veggies instead. If you have just worked out a mix of carbs sources is fine.
This is a good habit for controlling your carbohydrate intake. If your goal is fat loss getting most of your carbohydrates from non-starchy carbs, veg & fruit is fine with a small amount of starchy carbs post workout is fine.
5. Where Are Your Fats Coming From?
Today you need some fats from various foods, prioritizing wholemeal food sources like eggs, meats, fish, olives, nuts & seeds. Spread these throughout the day
This habit will ensure you are consuming the right amount of “good” dietary fats per day. This will help optimise your health, brain function, body composition & exercise performance.