top of page

Your Healthy Shopping List

Before we start any body transformation lets get started on your fridge and kitchen Cupboards. Removing unhealthy foods and replacing them with diet friendly foods is the first step to a healthy life style and will reduce your chances of making bad food choices.



Shopping while dieting can be a daunting task for many, but below i have grouped foods into sources Protein, Carbohydrates and Fats. Use these table to plan your weekly shop. These essential foods will be the foundation of your new Shezique fitness nutrition/diet plan.


Protein

U.P Encyclopaedia of Personal Training






















When choosing protein based food it is important to consider whether it is a lean or fatty protein. Lean protein source such as Cod and King Prawns are foods which contain less than 10% fat per 100g of uncooked weight. Where as Fatty Protein sources such as lamb and salmon contain more than 10% fat per 100g of uncooked weight.


Depending on your diet or nutrition plan you may want to include more lean protein sources, as you will be consuming fewer calories even after hitting your protein target. So more food may be consumed in other meals. It is important to note that fatty protein sources are not unhealthy and some foods which may be categorised as fatty protein sources contain key nutrients needed by the body.

When shopping it is important to keep a good balance between the two !

Fat

U.P Encyclopaedia of Personal Training

Dietary fat is essential to your health. It gives you energy and helps your body absorb vitamins. The three main types of dietary fats are Saturated (SFA), Monounsaturated (MUFA) and Polyunsaturated (PUFA) all of which are chemically different, thus effect your body slightly differently. Most foods contain the three, but in different compositions.


Saturated Fats - SFAs from research have been known to be associated with increased heart diseases, hence why consumption should be kept to a minimum. It is difficult to completely remove SFAs from your diet so It is recommended to limit saturated fats to less then 10% of calories per day.


Monounsaturated Fats - MUSA fats are a part of a group of unsaturated fats. Studies show that eating foods rich in unsaturated fat instead of saturated fat improves blood cholesterol levels, which can decrease your risk of heart attack and stroke.


Polyunsaturated Fats - Like MUFAs, consuming food rich in PUFAs may also reduce your risk of heart attack and stroke. There are 2 main types of PUFA's, omega 3 and omega 6 both of which are essential and must be included as part of your diet. Eating foods high in omega 3 could help prevent heart attacks and strokes.


Trans Fatty acids are known as the bad fats. These fats are man made and found most commonly in processed foods such as cakes and biscuits. Trans fatty acids have no health benefit and there consumption should be kept minimal. When shopping read the nutritional facts before purchasing.


Carbohydrate


There are 3 main types of carbohydrates, simple sugars, starch and fibre all of which have a variated amount of carbs. In particular when consuming carbs it is important to understand the difference between starchy and non starchy. A secret to dieting is to consume more non starchy vegetables. This is because they are calorie dense which means high volume, less calories. On the other hand starchy carbs are more calorie dense, so you may find yourself going over your calorie intake easily. However they are packed with micronutrients and fibre which will keep you full and energetic. The key is to find a balance. If you find your self struggling to find a balance, you might want to purchase one of my tailored nutrition/diet plans which will cover all your daily requirements.

2 Comments


sarish.saghir
sarish.saghir
Mar 01, 2022

Does your Nutrition plan cover this ?

Like
Awais
Awais
Mar 01, 2022
Replying to

Hi Sarish, Yes, a personalised nutrition plan covers all your daily nutritional targets according to your fitness goal. If you have any questions or queries, feel free to book a free consultation with me.

Like
bottom of page