Nutrition

-Diet diversity is crucial in getting all the nutrients the body needs


-Eat something at least every 2 to 3 hours


-Eat snacks that have a low glycemic index, i.e.:

    -Foods that are not too sweet

    -These foods increase the blood sugar too rapidly

        -causing the energy and insulin levels to rise

        -increasing fat absorption

        -followed by a rapid decrease in energy levels   

        -causing a decrease in the persons productivity


    -Examples of foods to avoid:

        -chocolate

        -an entire banana

        -soft drinks


    -Examples of recommended snacks

        -yogurt

        -nuts (not too many)

        -cheese (not too fatty: cottage cheese)

        -foods that are high in dietary fibre

        -fruits (with a moderate to low glycemic index)

        -vegetables


-Drink at least 4 to 8 glasses of water

    -Drinking more water is very important if the person:

        -increases his or her fibre intake

        -does physical activity


-Try not to eat too late at night


-Try not to eat a large meal at night


-Meal replacements can be a solution for people on the go (energy bars or shakes), however do not exaggerate


-Eat as slowly as possible


-Eat a snack before doing physical activity

    -Must contain carbohydrates and protein


-Very important to eat a snack after physical activity

    -Must be a very complete snack

    -Must contain: protein, lipids and especially carbohydrates

    -Or else the body will brake down muscle to generate the sugars it needs    

    for energy

Advice on eating right