Introduction to Nutrition
The relationship between the amount of calories we consume and the amount of energy we use in our body determines our body weight and overall health. If we overeat (and/or under exercising), we create an energy surplus which can have a negative effect on our body, not only in terms of weight gain, but in terms of health and fitness.
Quick fixes or fad diets rarely have the desired long-term effect. They may work in the short-term because they decrease calorie intake, but in a way which isn’t always healthy. These types of diets usually don't address the problems that caused weight gain in the first place and often require the elimination of food groups, which can result in nutritional imbalances or deficiencies.
I believe it is more important to learn how to eat a healthy balanced diet and with the right quantity of foods. A long term solution, with a realistic timeframe will involve a sustainable weight loss plan that helps lose one to two pounds per week. It is also about enjoyment, not being restrictive, maintaining treats and the food and drinks that are ‘bad for us’.
It is also very important to understand and work out your macronutrient and micronutrient requirements i.e. how much carbohydrates, protein, fats, vitamins and minerals your body needs. In this post we'll talk about protein in more detail - and then over the next 4 weeks well cover the other macro and micro nutrients
Protein
Proteins make up a large amount of our body’s tissues (muscles) and they are vital in the repair and renewal process - exercise breaks down muscles, protein helps them grow back bigger and stronger. Think of protein as the building blocks of our bodies, it helps us repair, supports muscle growth and aids in burning body fat. It is recommended that we eat 1.5-2g of protein per day per kilogram of bodyweight. I like to stay near the upper end of this range and in the context of overall calorie counting and macronutrient breakdown – I start by ensuring my overall calories are where I want them to be, and then the amount of protein I consume comes next in line. I then use the balance to work out my recommended carbohydrate and fat intake.
High amounts of protein are found in meat, fish, dairy foods, animal products, and also plant-based sources like beans, nuts and seeds. The recommendation is to eat at least two portions of fish per week (one of which oily), eat less red and processed meats and to try to eat more beans and pulses. An approximate rule of thumb for a portion of protein should be around the size of the palm of your hand.
Dairy products should form a part of your balanced diet, e.g. cheese, yoghurt, milk etc. as these are good sources of protein and vitamins but also an important form of calcium (to help keep our bones strong). Try to choose lower fat and lower sugar options here where you can, for example 1% fat milk or reduced-fat cheese.