What’s your daily fibre intake? Are you currently on a strict diet to lose the Christmas calories, which means you’ve cut out carbs completely and just eating meat and veg, or shakes? If so, then stop. Have you considered the impact that it will have on your health? Have you thought about how your body will survive without all of the recommended food groups? Or do you already know and are eager to get people to lose weight the traditional way, by sticking to a healthy balanced diet and exercising more? If you’re the latter, then a career within the health and fitness world could be for you, and our personal training courses include a nutritional course.
Now back to fibre. It’s recommended that our daily intake should be 25g, but on average we only consume 18g, and the Scientific Advisory Committee on Nutrition is pushing to increase the daily intake to 30g. Fibre carries various health benefits including reducing the risk of heart disease, type 2 diabetes and cancers. Foods such as pulses (tin of baked beans included), cereals, fruits, nuts and vegetables are all great sources of fibre, sadly meat and animal products, such as dairy, lack in this area, but that doesn’t mean you should cut them from your diet, as they too carry dietary benefits including protein.
There are two fibre groups, both of which carry equal importance. These are insoluble and soluble. They can help reduce cholesterol levels, prevent constipation, and reduce toxins in the gut and reducing the risk of getting bowel cancer. It can also develop friendly bacteria, which in turn helps to keep you fuller for longer. But what do you need to consume for 30g of fibre per day? Five portions of fruit and veg, two slices of wholemeal bread, a portion of high fibre cereal such as Bran Flakes, a portion of wholewheat pasta and one jacket potato; quite a lot isn’t it? However, you could also opt for three of the following:
- Frozen Vanilla Yoghurt
- Coco Shreddies
- Dried Apricots
- Salted Peanuts
- Potato and Leek Soup (Covent Garden)
- Root Veg Crisps (Tesco Finest)
- Red and White Quinoa
- Frozen Peas
- Sweetcorn – corn on the cob
- Quorn Mince
- Innocent Indian Madras Veg Pot
So if after successfully passing the personal training courses to become a fully qualified nutritionist you find that you have a few difficult clients, then you could throw in a few of the above to help with their healthy diet. Just a suggestion.