Bee Active Personal Training 8 Week Challenge Nutrition Handbook - Sept 2013 | Page 4

To fire your metabolism and balance your hunger it’s
important to eat 5 to 6 smaller meals per day.
New research has shown us it’s the overall intake of food throughout the day
which will effect weight loss or gain so if you prefer 3 or 4 meals per day it’s
not the end of the world.
From my own weight loss experience and that of our clients, having a morning
and afternoon snack can stop you becoming too hungry and grabbing a less
than ideal convenience snack or overeating at lunch or dinner.

General Nutrition Tips
? Sit down and take your time to eat
?  ake time when you’re eating to appreciate your food (how it tastes
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and how it feels)
?  utting down your fork between mouthfuls will slow the speed at
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which you eat and help you to feel full after eating
? Eat when you are happy and relaxed

Nutrition...

? A smaller plate will help you to eat less and feel full sooner
? If you eat the protein in your meal first it regulates the hormones in
your body and you will feel full for longer

Tips For Eating Out
? Choose a lean protein with steamed vegetables
?  on’t eat bread or rolls before you eat your main meal (you can save up
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to 300 calories doing this!)
? Avoid fried food (baked or steamed is best)
? Foods that are in season will be fresher and will taste better
?  ating fruit for dessert is the best option (this doesn’t mean fruit on a
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pavlova or other cake!)
?  rganic or vegetarian restaurants usually have healthier options
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