VIP Sport Club

General Nutrition Guideline

Healthy Tips

 
1. Remember the model of the food pyramid! Try to focus on increasing the consumption of fruits, vegetables, fish and chicken.
2. Add fibrous foods to your diet. Fibre is a transport medium that helps digest foods, reduce cholesterol as well as reducing the threat of cancer of the colon.

Fibrous foods: wholemeal bread, multigrain, All-bran, muesli, brown rice, whole wheat pasta, barley bran, wheat germ, corn, beans, fresh coconut
3. The skin on fruits and vegetables contains many vitamins and enzymes. Therefore, you should consume your fruits and vegetables without peeling them.
4. Try to eat smaller portions of food four to five times a day about three hours apart. (The chart below is an example.)

7 am	10 am	1 pm	4 pm	7 pm
Bran flakes (skim milk) Yoghurt (low fat) Apple Water	Tea Tomato Celery Water	Skinless Chicken breast Rice/Salad (no oil) Orange Water	Banana Apple Water	Tuna sandwich Cucumber Lettuce Glass of wine

5. Make sure to strip meat of fat and skin, this greatly reduces the amount of grams of fat that your meal contains.

6. Remember, frying puts fats into food. Boiling, baking and steaming food is a lower fat, lower calorie way to cook.

If you have any questions regarding food and healthy eating, ask your Lifespa Fitness professional staff.