NUTRITION
Springtime p e r P Meal Sunday afternoons just got easier with these springinspired, macro-friendly recipes courtesy of nutritionist Grace Shelmerdine. powerfitbygrace.com // @grace_powerfit PHOTOGRAPHY BY CAREY COLLABORATIONS
Published cover model, mother of two and a strong advocate for flexible dieting, Shelmerdine believes ‘energy in versus energy out’ is king, and the secret to a sustainable and effective nutrition strategy is eating foods you enjoy. It’s a philosophy she puts into practice every day, not only through her own nutrition (tip: check out her steady post-baby body progress on her socials), but also through her online coaching business, PowerFit. “Our body transformation clients focus on nourishing their bodies with 80 per cent whole foods, with the other 20 per cent free for the inclusion of ‘fun’ foods,” she says. “Get your calorie intake right, and fill it with whatever food you feel great eating! No binges, no restrictions – just what is good for you and your body, what suits your lifestyle and what you enjoy.”
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Find your macro split Shelmerdine and her team use the Schofield Equation to calculate calorie targets (there’s a host of online calculators available), which takes into account your weight, activity level, age and gender to estimate your basal metabolic rate (BMR – calories burnt at rest) and total calories needed. You can then establish your macronutrient goals – or the amount of fats, carbs and protein your calories should contain over the course of 24 hours or a week. Protein counts and sufficient fibre are the priority for Shelmerdine; fat and carbohydrate percentages will vary. “As an example, we would see most of our clients following a macro split of between 30 to 35 per cent protein, 25 to 30 per cent fat, and the remaining 40 to 45 per cent from carbohydrates,” she says.
October/November 2019
