Tips for healthy eating

DOS AND DON’TS!

Base your meals on starchy
carbohydrates DON’T SKIP BREAKFAST!!

Starchy carbohydrates should make up just DON’T BE THIRSTY!!

over one third of the food you eat.
They include potatoes, bread, rice, pasta and DO A CARB REFEED ONCE
cereals.
PER WEEK.
Choose wholegrain varieties (or eat potatoes
with their skins on) when you can: they DO DRINK A TON OF
contain more fibre, and can help you feel full WATER!!
for longer.

Most of us should eat more starchy foods: try

to include at least one starchy food with each
main meal. Some people think starchy foods
are fattening, but gram for gram the
carbohydrate they contain provides fewer
than half the calories of fat.

Eat lots of fruit and veg

It's recommended that we eat at least five
portions of a variety of fruit and veg every
day. It's easier than it sounds. Why not chop a
banana over your breakfast cereal, or swap
your usual mid-morning snack for a piece of
fresh fruit?

Eat less salt – no more than

6g a day for adults
Eating too much salt can raise your blood
pressure. Weight Reduction Related
Information
Use food labels to help you cut down. More
than 1.5g of salt per 100g means the food is
high in salt. Adults and children over 11
should eat no more than 6g of salt (about a Health Education
teaspoonful) a day. Younger children should
have even less.
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Light Cardio Exercises
High Knee Pushes-
High Knees will generally burn about 100
calories for every 10 minutes.
Oblique Twists
are connected to the abdominal muscles, so
any type of ab exercise that includes a
rotational movement will strengthen the
obliques.
Criss Cross Crunches
- Discreet on lower back and neck.
- Burns more calories than other ab
exercises done lying on the floor.
- No equipment needed. You can do it
anytime, anywhere.
- Won’t get your abs bulky.
- Improves balance, coordination and
postural support.
Basic concepts for training
program
Set
is the number of cycles of reps that you
complete. For example, suppose you complete
15 reps of a bench press. You would say you've
completed "one set of 15 reps."
Rep
Rep (repetition) is one complete motion of
an exercise. “I did two sets of ten reps on the
chest press.”
Rest time
Is the time that you pause/rest and get ready
for another set or exercise. Best rest period is
45 seconds to 2 minutes between sets.
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