NUTRITION AND FOOD

FOOD GROUPS YOUR OPTIONS TO

CHOOSE FROM
MAKING HEALTHY CHOICES
A healthy approach to eating DRINKS cholesterol, benefiting our heart and vascular
health. Around 10-15% of our diets’ energy SALAD
includes a variety of foods from value should come from unsaturated fats. GREENS FRUIT
all five food groups to provide Diet, low-cal and zero sugar beverages are Saturated fats (animal fats), are beneficial to Pineapple

the essential vitamins, minerals, allowed to be consumed in moderation during human health, particularly on a cellular and Cucumber
Rocket
Papaya
Green Apples
your USN Body Makeover Challenge, with 2-3 hormonal level, but they should be consumed Lettuce Blueberries
healthy fats, fibre, protein and cans per week, or during social functions being at the correct volumes. Processed and modified
Spinach
Tomatoes
Plums

carbohydrates needed to support an acceptable volume. fats (hydrogenated oils and trans fats) should
be avoided. As well as processed/ modified fats
optimal health. We are making Water is the most advantages beverage of (trans fats) can damage arteries and lead to SNACK
it easy for you to select healthy choice as it contains no calories, preservative or heart disease over time. REPLACEMENT
choices from a variety of foods, additives, and it plays a core role of assisting in
making sure that you limit ‘empty’
hydration , metabolism and waste removal. You
can add sliced fruits or freshly squeezed lemon SELECT LEAN PROTEINS Diet Fuel bar
Diet Whey bar
Diet Whey slab
Protein Fuel 25
calories while maximizing the juice to add flavour variety and zest! Avoid all
fruit juices as these contain a naturally high Proteins can come from both plant and animal
nutrient density in your meal plans. level of sugars (glucose and fructose), yielding a sources, and it remains an important component
high calorie score. You may consume 2 to 3 cups of your eating plan. Protein is important for the
of coffee/tea a day with skimmed milk or fat
EAT FOR VARIETY free milk, and make use of Xylitol as substitute
growth and repair of your muscles, bones, skin,
tendons, ligaments, hair, eyes and other tissues, VEGGIES
for sugar, which is widely available in retail DAIRY
while being largely thermogenic. Without it,
A selection of foods with a focus on variety is stores. you would lack the enzymes and hormones Low Fat Milk
Green Beans
Peas

as important as making healthy choices within you need for metabolism, digestion and other Plain, low fat Yoghurt Broccoli

GO FOR WHOLE
Fat free Cottage Cheese Asparagus
those groups. For optimum nutrition, eat more important processes. Mozzarella/Ricotta Cheese Peppers
Courgettes
foods from the lean proteins, vegetable, salads
greens, fruit and grain groups to support your GRAIN, UNPROCESSED DAIRY
immune system and good health, helping you
to adapt to the new lifestyle choice you have
CARBOHYDRATES
Dairy provides several important nutrients such HEALTHY
made. FATS
Whole grains contain more nutrients and fibre as protein, vitamins and minerals, and may
EAT VEGETABLES than processed or refined grains. They also
have a lower GI score, supporting your appetite
help to improve bone density and strength, as
well as supplying nutrient demand for exercise
Avo, Olive Oil
Soft Margarine
Almonds
control and improving blood sugar regulation adaptation. Dairy has also been shown to Peanut Butter
Pumpkin Seeds
Include salad greens or fruit with every meal. while keeping you energised throughout the promote the weight loss process. Make sure
Fruits and vegetables are packed with vitamins, day. that you consume 2-3 portions of low-fat dairy
minerals, and antioxidants, plus they provide daily.
high levels of fibre. It is recommended that
you take in at least five servings of fruit and
CHOOSE FOODS PROTEIN
CARBS
vegetables combined each day. Colour and WITH HEALTHY FATS Chicken Breast
crunch is important, and fruits and vegetables Beef Fillet
Fish Fillet
Sweet Potato,
Parboiled Brown Rice,
that are deep green, orange or red contain the Egg Whites Oats, Quinoa,

most vitamins, minerals and health promoting Unsaturated fats (plant, nut and seed oils) are Lean Beef Mince
Ostrich Fillet
Low-GI rye bread/seed loaf

phytochemicals. liquid at room temperature and they have the

ability to lower LDL cholesterol and raise HDL

Follow us on Facebook (USN SA Ultimate Sports Nutrition) for regular healthy recipes that you can incorporate into the eating plan. You can find all the recipes
under the “Notes” section of our Facebook page.

20 | BODY MAKEOVER SERIES #CHALLENGEYOURSELF | 21