Attending a bootcamp workout is great! ...but theres only so much that bootcamp can achieve without you taking on the right diet. What we choose to eat on a daily basis can significantly effect our health and the way we look and feel overall. Eating right, coupled with a great exercise routine by your bootcamp workout can ensure that you have the perfect combination to a healthy lifestyle.
Using the below checklist you can tick off the changes as you adapt them to your lifestyle.
Fat Reduction
- Avoid Fried Foods
- Cut visible fat off meat
- Remove the skin from poultry
- Use low fat cheeses & Dairy
- Avoid cream & cream based recipes
- Avoid high fat snacks eg, Chocolate, chips, biscuits
- Use low fat dressings
- Avoid using butter or margarine
- Choose spreads and cooking oils high in monounsaturated fats (olive oil or canola based)
- Include 1-2 servings of oily fish per week like mackerel, herrings, pilchards, sardines, salmon, trout
Protein Intake
- Choose to eat meats, chicken, fish, eggs & beans
- Avoid processed meats like sausages/hot dogs, deli meats, burgers
Carbohydrate Intake
- Choose complex & natural carbs rather than highly processed and refined carbs
- Choose wholegrain in bread, pasta & cereals
Fruit & Veges Intake
- 5 or more vegetables daily & 2 servings of fruit
- Steam or microwave the vegetables to preserve the vitamin & mineral content
- Add fruit to yogurt, cereal and salad
- Add vegetables to stir fries, casseroles, salads, sandwiches, pasta & rice
Fluid Consumption
- Drink 8 glasses of water per day
- Carry a water bottle with you & drink every hour
- Drink water before, during & after exercise
- Moderate tea/coffee intake to 3 cups per day
- Moderate soft drinks to either diet/no sugar or no caffeine otherwise replace with juice
- Moderate the amount of alcohol you drink to no more than 3-4 drinks for men, 2-3 for women per day
- Have 2-3 alcohol free days each week
Salt Intake
- Avoid adding salt to food once cooked
- Experiment with herbs & spices to enhance flavour
- Choose low sodium & reduced salt products
- Avoid salty snacks like nuts, chips, pretzels
- Minimize the amount of processed foods you eat
- Remove any salt shakers off table
Snack & Healthy foods
- Try to eat every 2-3 hours
- Plan your meals & make a shopping list
- Cook in bulk, freeze & reheat for convenience & health
- Eat breakfast to “break the fast” overnight
- Carry healthy snacks in your bag or car like dried fruits & nuts
- Eat a variety of foods high in calcium like cheese, yoghurt, milk, fish, green leafy veges
- Eat a variety or foods high in iron like red meat, fish, beans