Most diets will give you a food list....you follow it for the first week and then uh oh, a social occasion comes up and there is only food from the "banned" list.
This just isn't sustainable.
We don't advocate removing whole food groups or having a restrictive set of foods to choose from. We want balance with a few guidelines. Here is our food guide. No bullshit. Just researched backed advice.
The green foods are made up from foods rich in protein, healthy fats and fibre. They are some of the most nutrient dense foods on the planet. They contain foods that are eaten in BLUE ZONES. These are the places that people live the longest in the world. The majority of the foods are high on the inflammation factor, the ORAC scale, Aggregate Nutrient Density Index (ANDI) rating and the Naturally Nutrient Rich (NNR) score.
These should make up the majority of your meals. Use anytime.
The yellow table foods are those used depending on lifestyle. YOU HAVE TO EARN THESE FOODS. They are more calorie dense and contain higher levels of sugars and starchy carbohydrates. The meat and dairy in this section should be limited.
Prioritise using these foods on training days.
The red table foods are off limits (most of the time). They are the ones that will be contributing to fat gain, poor health, compromised immune function and disease. Limit these foods or remove completely.
These are the foods you may choose to add in a “treat meal”.
HOW DO I USE THE TABLE TO BUILD MY OWN MEALS?
Any of the recipes we use you can swap the ingredients around. Just go into the SAME section of the food table as the current ingredient and swap it for one of the other choices.
We do not advocate a specific diet. What we want is for you to build your own food table. This again is a starting point and won’t work for everyone. We encourage you to change the foods in the tables to ones that work for you.
WE WORK ON PRINCIPLES NOT METHODS.
So we don’t completely restrict any foods as we want to encourage a sustainable nutrition plan - not a fad diet you follow for 3 weeks.
HERE IS A COPY OF THE FOOD TABLE THAT YOU CAN ALTER AND PRODUCE YOUR OWN TABLE.
FIND WHAT WORKS FOR YOU
Don’t follow someone's else's plan - evolve your own. Being aware of what foods, when you eat and how you feel will allow you to build a sustainable nutrition plan
We know we know...is salmon classed as a protein or a fat? Is potato a vegetable or a carb?! It is confusing...
Here we try to give you an idea of when foods crossover.
In the food table we have categorised foods into specific macronutrients. For example chicken is a protein.
We need to understand that most foods are not simply made up of one macro nutrient. They are a blend. When setting your meal plan up we need to be aware of the TYPE of food we use and how this can potentially impact our calories and macronutrient targets.
We have created a simple diagram to give you an idea of which common foods are predominately one macronutrient and which crossover into a mixture.
So you can see that simply changing the TYPE of chicken or fish you are eating can impact the macronutrients it contains.
Take chicken for example. A 100g of skinless chicken breast contains around 20g protein, 4g fat and minimal carbs. A skinless chicken thigh will contain around 9g of fat. So going from 124 calories to 164. Yep this is a small jump but add the skin.....and the breast goes up to the same amount as the thigh.
We know its a minefield!!
Small changes like this can affect your progress, both negatively and positively.
If your goal is fat loss, remove the skin...save the calories. If you are looking to support training and trying to gain some muscle then maybe choosing the thigh is not a bad option - to increase good fats and supply extra calories.
REMEMBER....the answer is always IT DEPENDS. Put it in context and make informed decisions
Calories of specific foods
Knowing the calories and macros of common foods can help you to build your meals
The confusing world of calories and macros continues! Being aware of the amount of protein, carbs and fats in certain foods can help to build your own meal plan faster.
A few of the biggest areas that you need to be aware of
- With meat and fish the raw weight and cooked weight don't differ that much in terms of calories and macros. However the cooking method will always change it. Fry it in oil or grill it will change the macros purely due to the additional oil
- Carbohydrates are the ones that change the most. Be very wary of cooked weight and dry weight in recipes
- Be wary of your fat intake when eating nuts and seeds. There can be an 8g difference in fat content in different nuts