Your goals are unique to you. However the journey to your desired starts with a healthy lifestyle and balanced nutrition. But behind sustainable results there is dedication and a plan to keep you energised, focused and in control. Want to know more? Read more…
I am a Herbalife independent distributor, the around the clock Herbalife programme helps me reach optimum levels in these six nutritional elements that are key for success, it can help you too.
These solutions are based on the latest science and are delivered to me with the best personalized support of the Herbalife Nutrition Independent Members.
Importance of breakfast
How often do you skip breakfast or grab a coffee and donaut (or fatcake if you’re in SA) on the go to stop the hunger pangs mid-morning? Once a week? Twice? Everyday?
Breakfast literally means to break the fast that occurs overnight. After approximately 12 hours without fuel, it’s easy to see why it’s called the most important meal of the day. It provides the energy your body needs to get going in the morning.
What is a nutritious and balanced breakfast?
A balanced breakfast helps you reach the recommended daily kilojoule intake made up of:
- 30% protein
- 40% carbohydrates
- 30% fats
Protein
An essential component of every cell in the body, protein is a macro nutrient made up of 22″building blocks” called amino acids. Proteins have different functions in the body including contributing to growth in muscle mass and the maintenance of muscle and normal bones. Without enough protein, it can be difficult to sustain a balanced diet and reach your goals.
Aim to consume up to 30% kilojoules from protein. During excercise, your body requires more protein to build or maintain muscle, so keep in mind that needs may differ.
An active male who consumes up to 8360 kilojoules per day and wants to build muscle should aim for up to 150g of protein in his daily diet. For a woman who consumes up to 5852 kilojoules per day and wants to control her weight, the recommendation would be up to 105g of protein per day.
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Carbohydrates
Carbohydrates or carbs for short are the fuel source for the body. Carbohydrates are mostly found in brown foods such as rice, pasta, brown bread, potatoes etc.
You should be careful though because a diet whith too much carbs can lead to obesity. All of that energy that you eat has to go somewhere. If you eat too much carbs and don’t excercise, the energy gets stored in your body as fat, and you don’t want that to happen.
You should also know that there a bad carbs and good carbs. Bad or processed carbs are found in processed foods such as white bread, white rice, pasta, chocolate (white). Good carbs on the other hand are good for you and can be found in foods such as fruits and vegetables, whole wheat bread, brown rice etc.
Healthy fats
Your body requires small amounts of fat in order to function properly. but there’s a difference in those that are good for you and those that are not.
Unsaturated fatty acids (e.g polyunsaturated, such as Omega-3s) are considered better for you, since these fats can help to keep blood cholesterol within a normal range. A diet high in saturated fat (from processed and animal foods) can help contribute to a rise in blood cholesterol levels.
Hydration
The human body is 60% water, and most of the chemical reactions in the body need water to be conducted. Water also contributes to the maintenance of normal regulation of the body’s temperature and normal physical and cognitive functions.
Not drinking enough fluids can lead to negative effects in the body, so to maintain normal physical and cognitive function try to consume the recommended intake of approximately 2 litres of fluids per day. Ideally this would come from water, but drinks such as fruit juice and herbal tea also count towards your daily fluid intake.
It’s good to note that foods with high water content also help to keep you hydrated. Ensure to increase your fluid intake during excercise or hot weather, to replace what you loose through sweat.
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Peace!!!
fitbe 