Eat

Diet provide the fuel that drives all the systems in our body and keeps us moving.

What should you be eating?

A very simple approach, easy to implement and easy to keep at: Something of everything and not too much of it. Variety is key. Once you are happy you have solidified this as a habit, you can start refining your approach. The next easy to implement phase would be to look at the balance between the three macro-nutrients. They are:

• Carbohydrates
• Proteins
• Fats

Our modern food environment push us to over consume sugar, fat and salt in order to maximise profits. Fat is relatively difficult to keep track of, as it is often hidden. The easiest is too cut fat as much as possible, and switch to healthy oils. Olive oil provides a good balance between health benefits, availability and cost. Less easy is avocado oil.

This leaves carbohydrates and protein. Again - focus on easy. Their should be a balance between carbohydrates and protein. In general, their seems to be an over consumption of carbohydrates and under consumption of protein. Evaluate and adjust.

In the next phase, adjusting the exact amounts of a specific nutrients can be set as a goal. Protein intake should be adjusted to a target of around 1.6 gram per kilogram body weight per day. If the aim is to loose weight, the intake should be calculated using an initial target weight, and adjusted over time as weight loss is achieved.