This is an overview of our Nutrition Principles it’s about teaching you good nutrition habits that you can maintain for life. Follow these simple points and you will be performing, feeling and looking better than ever before
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Eat 5 meals a day, one every 2 – 3 hours. Or 3 meals per day with a healthy snack in between meals.
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Eat 1 portion of protein and 2 portions of carbohydrates with each meal.
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Add a minimum of 5 servings of vegetables and 2 servings of fruit daily in replace of your carbohydrates.
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A portion is approximately the size of the palm of your hand or your clenched fist.
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Make sure that you are only consuming monounsaturated and polyunsaturated fatty acids and avoiding foods that are high in saturated fats. Try to consume 3 servings of oily fish (salmon or swordfish) per week.
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Drink at least 2 – 3 litres of water a day (depending on your body weight and height). More on hot days or days when you sweat a lot. If you feel low in energy on these days it may be a result of loss of salts (electrolytes) we recommend Endura which can be bought in health food stores. Table salt will not do the same job, however Celtic sea salts are much better and will help replenish lost electrolytes.
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You can use a meal replacement / protein drink - if you feel that you are not getting adequate protein. If you are trying to replenish your energy after a training session or game, it’s essential you consume a mixture of carbs & protein. Check the food labels to be sure 50/50% ratio is good.
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If you feel you are not getting your minimum requirements of vegetables and fruits every day, then I highly recommend that you introduce, Juice Plus. The most scientifically researched wholefood supplement on the market that supplies you with 17 varieties of fruits and vegetables in a convenient capsule form. Information can be found on www.juiceplus.com or send Amy an email on amy@upclose.com.au
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Plan your meals in advance and record what you are eating, using a food diary. This is the best way to truly gage whether you are following the program
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Plan your grocery list and buy what you need for the whole week.
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Once a week, on your free day, eat whatever you want. This is your guilt free day….enjoy!! 1
Recommended Foods Proteins
Carbohydrates
Vegetables
Chicken breast Turkey breast Lamb tenderloins Pork fillets Pork butterfly steaks Lean ham Scotch fillet steaks Lean minced meat Turkey pastrami BBQ chicken breast Swordfish Salmon Smoked salmon Perch octopus Trout calamari Tuna (tinned or fresh) Crab scollops Lobster mussels mackerel Prawns Cottage cheese Ricotta Low-fat cheddar cheese Eggs Tofu/tempeh Juice Plus Complete Powder from Amy Nuts/seeds/ hummus/LSA powder
Corn Sweet potato Pumpkin Barley/millet Brown rice Basmati rice Wild rice Quinoa Couscous Whole wheat pasta Gluten-free pasta/bread Whole grain bread Sourdough bread Mountain Bread (rye/barley) Rice cakes/corn thins Ryvitas/vita wheats Spelt crackers Porridge (plain-no sugar) Natural muesli Crunchola cereal Beans – lentils/chickpeas Apple/berries/cherries Citrus/grapefruit/kiwi/mango Nectarine/nashi pears/peach Papaya/pear/plum/rockmelon Organic unhomogenised yoghurt, goats/sheeps milk Organic unhomogenised milk – light or full cream
Broccoli Sprouts Asparagus Lettuce Cauliflower Rocket Carrots Watercress Beetroot Eggplant Green beans Leeks Capsicum Radish Spinach Sea Vegetables Bok choy Artichokes Mushrooms Tomato Peas/snowpeas Cabbage Celery Artichoke hearts Zucchini/squash Cucumber Fennel Onion/garlic/ginger Fresh herbs/spices/chilli Vegetable juice Tomato pasta sauces Tomato salsa Tomato paste Avocado (as a spread) Olives (4 per day) Capers
Foods to be avoided Cream Cream cheese Sour cream Ice-cream Coconut milk Cheese (full fat) Mayonnaise Margarine Butter Hot chips Wedges Potato crisps Corn chips Deep fried food Battered food
Crumbed food Salami Sausages Bacon (full fat) Devon Chops/fatty meat Quiches/pastries Pizza Creamy sauces Creamy dips Satay sauce Pesto Chocolate Lollies Licorice
Sugar Soft drinks Alcohol Dates Sultanas/raisins White bread White rice White flour Cakes/biscuits Muffins Salada crackers Jatz crackers Peanut butter Nutella Sugary cereals Toasted mueslis
Thigh fillets(chicken) Wings/drumsticks Full fat milk/yoghurt Frozen yoghurt Popcorn Fast Food McDonalds etc Salt Roasted/salted nuts Energy/muesli bars Sports/energy drinks Fruit juice drinks Sweet chilli sauce Jam (sugar added) Honey (moderation)
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Examples of meals Meal 1- Breakfast Eggs (4 whites & 1 yolk) scrambled with a pinch of Celtic sea salt and a touch of low fat milk, 3 cherry tomatoes and small quantity of fresh parsley or dried mixed herbs. 1 slice of organic sourdough (Sonoma or Bills), spread thinly with avocado. Eggs (4 whites & 1 yolk) scrambled with a pinch of Celtic sea salt, mixed herbs Served with Sautéed mushrooms (cooked in Olive oil spray) steamed spinach and 1 slice of tomato (fresh or grilled in Olive oil spray) 1 slice of rye sourdough toasted, spread thinly with avocado or olive oil. Egg white (4 whites & 1 yolk) omelette with your choice of vegetables (spinach, mushrooms, tomato, onion etc) with pinch of herb salt and a touch of low fat grated cheese. Add smoked salmon or lean ham if you choose 1 slice of rye sourdough toasted 2 poached or boiled eggs with small quantity of smoked salmon or lean ham, tomato and 1 tablespoon of low fat ricotta cheese on 1 slice of Wholegrain bread. Add cracked pepper to flavour. 2 thin slices of sourdough toast with cottage cheese or low fat ricotta, with your choice of sugar free jam or natural honey 2 thin slices of sourdough toast with avocado, low fat cottage cheese or low fat ricotta cheese, tomato and alfalfa sprouts (rocket as an alternative). Soak overnight a cup full of rolled oats, a banana, 2 chopped prunes or berries, 1 tablespoon low fat fruit yoghurt and skim/soy milk. 1 bowl of Natural Muesli (Carmans) with 1 tbsp LSA, 1 tbsp yoghurt (brands provided in shopping list), a few berries and Milk Bircher muesli (see weekly planner recipes) A bowl of fruit salad, 1 heaped tablespoon yoghurt (Brands from shopping list) and 1 tablespoon of LSA Smoothie: 2 Scoops of protein Powder ½ organic milk/ ½ water (approx 300 ml) 1 portion of fruit (banana, strawberries, blueberries or mango) 1 tablespoon LSA powder (Linseeds, sunflower seeds, almonds) 1 tablespoon plain Yoghurt
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Meal 2 - Snack Smoothie made up at breakfast 2 tablespoons yoghurt, ½ a serving of mixed fruit salad (berries, apple, pear, kiwi fruit, pineapple, papaya, mandarin, cherries) and ½ a handful of nuts or 1 tablespoon of LSA A handful of raw mixed nuts and seeds and a small piece of fruit (any of the above fruits are the better choices) 3-4 ryvitas or multigrain corn thins with either smoked salmon, roasted chicken breast, turkey breast, tuna, low fat cottage cheese or low fat ricotta cheese, with tomato and rocket (or any other low fat salad item). 1 Carmans Muesli bar or Bounce Protein Ball 1 small fresh veggie juice (beetroot, carrot, celery, mint, ginger and pineapple or apple with ½ a handful of nuts and seeds Mixed veggie sticks (carrot, celery, capsicum, cucumber, broccoli, cherry tomatoes etc) dipped into hummus
Meal 3 - Lunch Whole wheat sandwich or Mountain bread wrap with avocado, your choice of meat or fish & salad Salad of your choice (brown rice and beetroot, garden, tabouli, rocket lettuce etc) Cold meat/tuna/salmon/tofu Balsamic vinegar dressing or lemon juice and 1 teaspoon olive oil
Soup; a bowl - any of your own recipes, Pittango Organic (Coles) with 1-2 slices of organic sourdough bread (Sonoma or Bills) Leftovers from dinner 1 small baked potato with tuna, ricotta cheese and salad Sushi train sushi – 3-4 plates sushi (containing tuna, salmon, beef or chicken) and 1 miso soup or 2 plates sushi and 1 plate of sashimi. Brown rice tuna salad with tzatziki dip (in weekly planner recipes)
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Meal 4 – Snack Any of meal 2 choices Veggie sticks with 2 tablespoons of hummus is an ideal afternoon snack – nutritious and very low GI.
Meal 5 - Dinner Grilled, roasted or BBQ’d meat and steamed vegetables or salad Fish and salad or vegetables Soup, 1 bowl (see recipes) Stir-fried chicken/beef/lamb/tofu with vegetables & Brown rice (Bolognaise sauce with carrot, zucchini, mushrooms, capsicum on a bed of broccoli & wholemeal pasta. Vegetable omelettes Tuna or chicken salad
Meal 6 – Snack (optional – predominantly protein, minimal carbs) ½ a handful of raw mixed nuts 4 tablespoons of low fat yoghurt, a few blueberries and a few nuts Protein or Juice Plus Complete shake with 1 scoop of Complete powder, 250 ml ½ water/ ½ milk (Complete is a healthier alternative to protein powder) 2 hard boiled eggs
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Sauces/condiments/spreads You can use these additions to add to your food to give it flavour. But still use them in moderation. Try as much as possible, to rely on the natural flavours of the food itself. (see shopping list) Low-fat mayonnaise Salt reduced butter Salt reduced soy sauce Oyster sauce Teriyaki sauce Miso soup/paste Hummus Fish sauce Mirin Vinegar Tomato salsa Tomato sauce (low sugar varieties) Tomato pasta sauces Tomato paste Salt reduced stock Raw honey (1 teaspoon daily) Sugar free jams (100% fruit spreads – St Dalfour/Charles Jacquin) Lemon/lime juice Vegemite/marmite Mustard Tobasco sauce Tomato relish Celtic sea salt (use sparingly as it still contains sodium) Fats Fat is a very important macro-nutrient, so it is very important to add small amounts to your nutrition plan daily. Without fat, you can not metabolise fat and it makes it very hard to lose weight. You also need fats for the absorption of fatsoluble vitamins, such as A, E, D and K. The best sources of fat are the mono/poly unsaturated fats and the omega’s 3, 6 and 9 essential fatty acids. Avoid fats that are high in saturated fat (meats, full fat dairy products, fried food etc). The fats that are allowed to be consumed in small quantities are: Extra virgin olive oil and any cold-pressed oil (sunflower, safflower, sesame, flaxseed/linseed) Olives Avocado Hummus and tahini Raw nuts, seeds, raw nut spreads (almond, cashew) and L.S.A Oily fish and seafood (grilled, BBQ’d, baked or pan fried using an olive oil spray) Lean meats Low fat dairy products (cottage cheese, ricotta cheese, milk, yoghurt…)
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Nuts and Seeds They are a great nutrient rich snack to have between meals. They are rich in vitamins, minerals, essential fats/oils, protein and low glycaemic carbohydrates. They are good for stabilising blood sugar levels. Because they are high in calories, make sure that you only have one handful maximum per day. Or you can have ½ a handful with one piece of fruit. Make sure that you only consume the raw and unsalted varieties. The best ones to go for are: Almonds Cashews Walnuts Brazil nuts (small quantities, as they have a high fat content) Pistachio kernels (raw and shelled) Sunflower seeds Pumpkin seeds (pepitas) L.S.A. powder (a combination of almonds, sunflower seeds and linseeds) Alcohol It is really important to cut down your alcohol intake, as it has a very high calorie content (7 calories per gram). 1-2 standard size drinks maximum per week (your day off is separate) Stick to having wine (red or white) or white spirits, with either cranberry juice, natural spring water and lime, tomato juice, low kj tonic water or orange juice (do not have it with soft drinks – coke, lemonade etc). Coffee It is also important to minimise your coffee intake (including other stimulants such as Caffeine tablets and Thermogenic fat metabolisers) as it is can over stimulate your adrenal glands. After a few weeks of following this balanced eating program, you will not need the use of caffeine for energy, as your blood sugar starts to stabilise. You will get enough energy from your food alone. Have 1 coffee maximum per day and drink them black, a dash of milk or with skim milk. Do not add sugar to your coffee. Tea Black tea is fine in moderation. Try and drink an organic brand that is naturally caffeine free (Natures Cuppa is tasty and organic) and do not add sugar to it. Other teas, which have great therapeutic value, are: Green tea – antioxidant and fat metaboliser (buy an organic brand such as Planet Organics or Spiral) Dandelion roasted coffee or leaf – liver detoxifier and natural diuretic Peppermint – Good for digestion There are so many wonderful teas to choose from and they are a great hot beverage to substitute coffee. Have as much as you like of your herbal teas. Sweeteners Do not substitute sugar for artificial sweeteners. There are some more natural alternatives on the market. Stevia – a natural sweetener, which comes from a plant. It is more bitter sweet than sweet. It has no calories and no side effects. Xylitol – is derived from berries and vegetables. It is completely natural and has no calories. Stay away from saccharin, aspartame and sweeteners that are derived from Phenylalanine.
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