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Define Fitness Authorized Foods

Over the last week I have had several clients ask me for ideas when preparing their meals. The main question that arose was: Can you give me some recipe ideas? Simply, YES I CAN!

This constant search for resources by my clients has encouraged me to develop the “Define Fitness Authorized Foods List.” I’m a big believer in making sure your diet is not only healthy but is also and importantly, not boring.

The following list of foods is broken up into three macronutrient columns, CARBOHYDRATES, PROTEINS AND GOOD FATS. Each column contains healthy foods which I suggest my clients or anyone undertaking fitness program should consume.
To make things easy you simply combine one food from each column, each macronutrient: To therefore create one meal. To achieve a balanced diet and to keep that metabolism ticking over it is important to eat 5 to 6 meals a day. Yes, that sounds like a lot of food but unfortunately to achieve weight loss in a fitness program you do need to eat lots, sounds like it is around the wrong way but I can assure you that it is extremely accurate.

To start I’m going to list 8 foods that are a must in anybody’s diet. These foods are Define Fitness’ old trusty favourites and assist in many aspects of fueling the body. So, here goes…..

1. NUTS

“Besides being packed with protein, essential fatty acids, vitamins, minerals and fibre. Nuts are muscle-building foods that are also known to help support the repair of muscles after injury. Be careful with these little fellas though as they are high in calories!

2. SALMON

When it comes to getting lean, salmon ticks all boxes. The fish is extremely high in protein, a can of salmon can have up to 30 grams of protein. Another positive is that the fats found in salmon are healthier compared to other protein counterparts, chicken and beef.

3. COTTAGE CHEESE

A great source of both casein and whey protein. Whey protein is not only a staple protein source for fitness goers, but it’s also a key player in building muscle and burning fat. Casein is a slower digesting protein, which makes cottage cheese a great choice to help keep your body in an anabolic state when asleep.

4. CHICKEN

Chicken has a good protein-to-fat ratio—most white meat does! A chicken breast is approximately 200 calories, 40 grams of protein and only two grams of fat. It’s one of the most versatile foods for salads, wraps, sandwiches or even on it’s own. Chicken is essential in any diet.

5. EGGS

These bum nuts are staples in any diet. They are loaded with protein and are calorie cheap, only 60 calories per medium-sized egg. It’s also important to note that eggs are high in BCAAs, which aids in muscular growth and development.

6. TUNA

Tuna is a perfect food for those of us who want to change our bodies on a budget. One can of tuna contains approximately 30 grams of protein and just 5 grams of fat, all while costing minimal $$$. However, limit yourself due to mercury content.

7. BROCCOLI

Broccoli has more vitamin C than an orange and contains high amounts of antioxidants that will help to repair your muscles and bulk up your immune system. It also contains chemicals which have anti-estrogen properties that help lower estrogen levels, increase testosterone and help fight off body fat storage. This means no moobs and a built chest instead!

8. BEEF

Beef is a tried and a true go-to among those wanting to stay lean. Approximately 100 grams of beef contains 30 grams of high quality protein and is a strong source of creatine and L-carnitine, which have both been shown to boost cardiovascular health and aid in muscle repair. Always ask to have your meat wrapped in paper as opposed to plastic and opt for the leanest cuts such as t-bone, round and rump steak.” (Men’s Fitness, 2013)

Now that you have read about the Definition Fitness trusty favourites you can start compiling your meal plans using the above 8 foods and the listed foods below. Good luck and if you have any questions please email me nathan@definefitness.com.au

Oh you say…… WHAT ABOUT VEGIES……??? Eat as many with each meal as you wish, within reason as we don’t want you to be sprouting produce out your ears! Some suggested VEGIES are below:

Define Fitness Authorised Foods

 

Carbohydrates

  • Whole meal pasta
  • Brown rice
  • Quinoa
  • Mountain bread (a form of wrap bread)
  • Whole meal bread, seeds included
  • Sweet potato
  • Baked potato
  • Oats
  • Baked beans
  • Low fat natural yogurt
  • Pumpkin
  • Apples
  • Oranges
  • Bananas
  • Berries
  • Melon

Proteins

  • Salmon
  • Cottage cheese
  • Tuna
  • Chicken
  • Beef
  • Eggs
  • Prawns
  • Turkey
  • Lean pork
  • Minced beef
  • Minced turkey
  • Minced chicken
  • Minced pork, low fat
  • Whey protein supplements
  • Casein protein supplements

Good Fats

  • Nuts
  • Avocado
  • Olive oil
  • Sunflower oil
  • Sesame oil

Vegetables

  • Broccoli
  • Asparagus
  • Carrots
  • Green beans
  • Peas
  • Mushrooms
  • Capsicum
  • Spinach
  • Tomato
  • Eggplant
  • Zucchini
  • Onion
  • Cucumber

By Nathan Hitchcock

Reference List

  1. 9 Foods That Should Be In Every Diet – Men’s Fitness. 2013. 9 Foods That Should Be In Every Diet – Men’s Fitness. [ONLINE] Available at: http://www.mensfitness.com/nutrition/what-to-eat/9-foods-that-should-be-in-every-diet. [Accessed 08 April 2013].

Bibliography

  1. Bill Phillips, 2002. Body for Life Success Journal. First Edition Edition. William Morrow.