With the exception of coconut oil, most vegetable-based oils are not exactly a good addition to your daily diet. For a healthier happier and leaner life, the type of fats you incorporate have a profound impact on your overall health. Quite simply, fats essentially make up the wall around our cells so that they can communicate and ingest nutrients. A diet that is comprised of trans fats, vegetable oils or rancid (burned) oils make these normal tasks less efficient, so to speak, and therefore detrimental to your health, energy and fat loss goals.
But which fats?
One of the main issues seen in the nutrition of the general public is the overwhelming ratio of omega 6 fats to omega 3 fats, with omega 6 fats for most people being derived from vegetable oils. The negative consequences of a high omega 6 to omega 3 fats ration is high blood inflammation leading to impaired health.
The good fats
Although there are a number of omega 3 fatty acids available, the best sources are from fish oils. These amazing oils are broken into DHA and EPA, both of which are absolutely essential to brain health, lower inflammation and even to help aid your exercise recovery and fat burning abilities. Omega 3’s from flax have also garnished some popularity over the years, but have little to no comparison in the body’s ability to use them effectively.
When and how to include fats in my diet
Fish oils are best taken with meals to aid absorption. The optimal intake is roughly 2 grams per day, with our latest product launch available here, our new high quality fish oil.
Our clients often find that for meal times the choice is so much easier than in between- the smaller meals often cause stress as it is quite difficult to eat healthily on the go.
We have put together a list for you to try whether you are working in an office, driving all day, running around after your kids at home or out and about at meetings, with family or friends. It’s all about preparation when it comes to following a clean diet and, if you plan what you eat, you’ll find that you spend a lot less than grabbing healthy food in a health shop when you are starving!
Please check with your trainer which options are suitable for the nutritional plan you are following as your needs may be different to the plan below.
Try snacking on two of these options each day:
- A spoon of almond butter
- Two Ballyfree Turkey sausages
- Avocado with a baked egg
- Handful of blueberries and 100g of natural yoghurt
- Apple slices or celery with nut butter
- Beef Jerky
- Homemade hummus with carrot sticks and celery
- Homemade guacamole with peppers cut into sticks
- A protein shake with coconut milk or almond milk
- Small mixed green salad with spinach, sunflower seeds, olive oil, radish, and cucumber.
- Some frozen grapes
- A handful of mixed nuts
- Some roast turkey slices
- Boiled eggs
- Kale Chips
- Homemade Protein balls
- Pumpkin seeds
If you are unsure about quantities or whether or nut a particular snack is suitable for you, give us a shout on email@example.com or call 853 4091