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K' n A' Health and Fitness enforce 3 small main meals with fruit or recommended snacks in between. This in effect is having 4-6 small meals a day eating approx every 4-6 hours.
“We at K’ n A’ follow the New Zealand Guidelines for Healthy Adults. We are strong advocates of eating a variety of foods, controlling portions.”
“Learning to eat correctly is about putting the correct food group into the correct time of day, or into the correct phase of your training regime. Food is your fuel you need to treat it as such.”
Most of our results stem from proper eating. Dinner portions must be kept small, generally eliminating the carbohydrate component – protein is always recommended in your breakfast, lunch and dinner.
There are four food groups to which we base our nutritional programmes. These programmes involve detailed meal plans - talk to us about how we can help you to supplement your fitness goals.
10 Tips to Reshape Behavior
- Pan-fry or saute foods with a non-stick spray or low-calorie butter substitute. Bake or broil instead of frying.
- Eat high-fiber foods, such as a bran muffin instead of the morning donut.
- Use sugar substitutes when sweetening foods and beverages.
- Order from the light menus now offered at many restaurants, or purchase low-calorie or reduced-fat products at the grocery store.
- Never skip meals. Eat three to six times a day in smaller portions to keep from getting hungry.
- Use a smaller plate at mealtime to satisfy your psychological need to see a full plate.
- Eat and chew slowly. Learn to stop eating before you feel full. (It takes 20 minutes for the stomach to tell the brain that it is full!)
- Weigh yourself on a regular schedule, but don’t become a slave to your scale.
- Reward yourself with pleasures other than food--buy some new clothes, get a different hair style, see a movie, visit a friend, etc
- Drink more water. Aim for at least 1.5 litres a day.
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