Healthy eating doesn’t need to be over complicated.
Protein is super important for keeping you feeling full but also for building and repairing muscle, especially in older age; protein is going to be a big part of being a strong fit female!
Fruit and vegetables help bulk out meals and provide loads of fibre and nutrients we need to stay healthy.
If you’re having 3 meals and 2 snacks every day just make sure you include 1 portion of fruit or veg at every meal and snack …that’s your 5 a day nailed!
A rule I set for myself is whatever I’m having – even if its a protein bar, has to come with a side of fruit or veg, so a protein bar AND an orange, or a chocolate bar AND a kiwi, or yoghurt and granola with frozen berries. Adding in fruit helps bulk up the snack and will help you feel fuller for longer get another of your 5 a day ticked off.
For protein… try this… if you’re using MyFitnessPal or NutraCheck add in your protein for the day, so perhaps a high protein yoghurt for breakfast, tuna sandwich for lunch and roast chicken for dinner, this will probably be around the 60g-70g – then go back and either increase your protein serving size for example… 1 tin of tuna instead of half, or 120g cooked chicken instead of 100g OR add in extra protein sources – this could be as simple as adding in a protein shake for 25g protein!.
Whatever your current health and fitness goal is there’s no getting around it – protein, fruit and veg are going to be a big part of your nutrition plan.
My top tip is to get experimenting, if you hate chicken… try a another meat or a high-protein veggie alternative, if you cannot stand peppers then have carrots or squash or courgette,, if you hate boiled broccoli then try air frying it – they way you cook and season veggies has a huge impact, so mix things up!
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