Healthy Food

Macros

All foods are made up of the macronutrients; protein, carbohydrates and fat.

A balanced diet has a good mix of macronutrients. The Jetlagged Chef Lunch and dinner plan is high in protein, moderate in carbs and low in fat. Each of these nutrients have their own specific functions:

Protein: The most important macronutrient for body composition. It’s what muscle is made of. Protein is an essential nutrient needed for growth, repair and to influence and affect all base bodily functions. Meats, fruits, vegetables, grains, dairy products and even supplements supply us with the valuable building blocks of protein we need. Eating protein rich foods has a pleasant side effect; protein makes you feel full, it is more satiating than fat and carbohydrate, which can help prevent overeating. 

0.7-1.0 grams of protein per pound of bodyweight daily, has been shown in multiple scientific studies recently to not only maximise muscle building, but also to help with fat loss.

Fats: Your body needs fat from food - It's a major source of energy. It helps you absorb some vitamins and minerals. Fats are essential in the human diet, notably omega 3, 6 & 9. The body must get these through diet for optimal health. Good fats come mainly from vegetables, nuts, seeds, and fish. Fat is relatively high in energy. Each gram contains 9 calories. In comparison, protein and carbs only contain 4 calories per gram. In other words, you need less than half the amounts of fat to provide the same number as calories that protein and carbs provide. 

 

Typical fat targets are: 20-30% of your overall calorie intake.

Carbohydrates: Carbohydrates are important for you, they are used by your body to support bodily functions and physical activity. Carbohydrate quality shouldn’t be overlooked when making your choice of food; some types of carbohydrate-rich foods are better than others. Go for unprocessed or minimally processed whole grains, vegetables, fruits and beans, they deliver vitamins, minerals and fiber. Avoid the simple and added sugars, they have little nutritious value and have little to no health benefits. 

Depending on how active you are will depend on how much carbohydates to consume. An optimal amount of carbs prior to exercise is around 1g of carbs per kg of bodyweight.