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Автор: NHA   
13.08.2009 00:06
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Optimal Nutrition - Intro to this section: Optimal Nutrition for Beginners
1. Easy Start Diet
2. Alternatives for Those who Cannot Get These Foods or Have Allergies
3. For Those with a Poor Immune System or After Illness/Injury or Those who Think They may Have Vitamin Deficiencies
4. For Those who Know They are Overweight or Wish to Practise Calorie Restriction
5. For Those who Know They are Underweight or Want to Build Muscle
6. For Those About to Rock or Do Heavy Manual Labor or Extreme Sports or Serious Professional Exercise
7. For Those Wanting Pregnancy, Being Pregnant or BreastFeeding [For going into labor, see extreme sports]
8. For Those Raising Children
9. For Demanding Emotional Times or Improving Emotional Stability and Eliminating Mood Swings, Constant Fatigue or Depression
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1. Easy Start Diet

This is a safe diet to start with while you are finding out more about your needs

A low GI diet suitable for persons in reasonably good health with no known intolerances, who are reasonably sure that they are not overweight. Vegetarians can choose plant proteins instead of chicken, fish etc.

 

What you put in your food space to last for a week:

Fill two thirds of your food space with the following:

Fill one third of your food space with the following:

Fresh fruit: at least three different kinds including berry fruit

Fresh vegetables: at least three different kinds except NO POTATOES OR CORN

Salad veg (eg lettuce, tomatoes, cucumber, watercress)

1 small loaf wholemeal bread

Wholemeal egg noodles

Oatcakes

Mixed nuts (unsalted)

1 jar honey

1 pot houmous or similar (eg guacemole, taramasalata)

1 bottle olive oil (for frying and dressings)

Porridge oats or muesli (no sugar or additives)

Small bag wholemeal flour (for sauces & pancakes)

Jar of yeast extract, boullion, marmite, vegemite or miso (for soups, stews, sauces)

1 bottle quality red wine

Black pepper

Green or black tea

1 carton pure fruit juice

Custard powder

 

 

Fresh fish (3 portions, each as big as your fist)

Fresh pork, chicken, turkey or venison (2 portions, each as big as your fist. Try a different one each week), NO OTHER MEAT PRODUCTS

Fresh whole milk with no additives

Fresh cheese (1 portion, as big as your fist).

6 free range eggs

Whole milk yogurt (no sugar or additives)

1 jar mayonaisse

1 small pot of fresh cream

1 packet whole fat butter (low salt or unsalted)

 

[This is enough food for one person for one week. The left column contains all you need for carbohydrates, some vitamins, minerals and oils. The right column contains all you need for protein, some vitamins, minerals and oils. IF IT IS NOT MENTIONED ON THE LIST, DON'T EAT IT, AND THAT INCLUDES SALT AND SUGAR.]

Obviously you won't need to buy things like flour and custard powder every week! What you should do is restock your space each week so it contains all the above. If you have any main foods left over, you bought too much the first week and should reduce your portions.

You'll notice that many of the 'staples' [e.g., rice, pasta, corn (maize), potatoes] are missing from this diet. That's because they are not the healthiest sources of carbohydrate. If you're doing heavy physical work though, you'll need to add them in –see section 6 below.

Try to get organic protein, otherwise it will contain pesticides, herbicides, fertilizers, and Bovine Growth Hormones. Wash fruit and veg even if it is organic (because insects don't climb off the plant to go to the toilet.)

 

How Much Do You Have?

First, have a look at your hand. It should be on the end of your arm, somewhere. Close your fingers and keep your thumb close in. Now imagine a lump of meat that size. Or a lump of cheese that size. Make a fist for a rounder view, get a good idea of what sort of size we are looking at here. Okay that is one measure for you. You carry your fist with you, so you always know what size it is. (For those with overactive front brain networks or obsessive weighing habits, we are talking 8 ounces, or 0.55 pounds, or 250grams.)

In every main meal you have two measures of food from the column on the left, and one measure of food from the column on the right. For snacks, you have one measure from the left and half a measure from the right. Your plate or bowl should be two thirds full of vegetables and/or fruit, and one third full of protein. (Weighing addicts: that's 500g from the list on the left, and 250g from the list on the right).

You can have up to three main meals and two snacks per day. If you don't want to eat this much, eat until you are almost full and then stop. Try as much as you can to eat when you are hungry, not because of what time it is.

 

"FORGET counting calories, with a low GI diet, you won't have to." - Morfeus, The Meatrix

 

If you don't have much imagination, here are some examples of how to put the foods together.

 

Sample Main Meals/Puddings:

  • Meat & veg stew with grated cheese on top + 2 slices buttered toast /flapjacks with honey & custard
  • Fried pork chop with stir fried veg, garlic mushrooms & gravy /fruit crumble & custard made with honey
  • Cold roast chicken with coleslaw salad /fresh fruit yogurt with honey or fruit & cream
  • Pork & veg stir fry with noodles /pancakes with honey & lemon
  • Fish with veg in a cheese sauce /fresh fruit with custard or cream

 

Sample snacks:

  • Tuna or egg mayonnaise & coleslaw sandwich on wholemeal
  • 2 pieces wholemeal toast with cheese + onions or mushrooms
  • Oatcakes with soft cheese & salad
  • Oatcakes spread with honey, soft cheese and fruit
  • Muesli with honey, yogurt, fruit, cream, milk or any combination
  • Cold pork & salad sandwich on wholemeal with mayonaisse
  • Cheese, oatcakes, fruit & wine
  • Pancakes with honey, fruit & cream

 

Drinks

Tea, fruit juice, wine, water. DO NOT drink milk except in tea (you can use milk for making sauces, pancakes etc).

 

 

 

 



Обновлено 02.08.2013 18:34