Some people pay a fortune for nutrition advice, but I offer this advice to my personal training clients in London at no extra charge, when they book regular weekly sessions with me. And for anyone who can’t afford face to face personal training, I offer 2 weeks online nutrition coaching for just £25.00.
Here are 6 foods to eat more of in 2014:
1. Broccoli
One of the most nutritious vegetables on the planet. Full of antioxidants, phytochemicals, vitamins (A, C, and E). Contains essential minerals, such as calcium, iron and magnesium. Also rich in suphur, which helps the liver perform its detox role. Also a great source of fibre. Stir-fry or lightly boil.
2. Avocados
Rich in vitamin C, vitamin K (which enables blood clotting when you’re cut), and folate (also known as folic acid, or vitamin B9) which is a key vitamin for healthy embryo development, and also helps adults promote heart health. Because folate depletes when cooked, raw avocados are a great way to get your folate. Avocados are also a good source of mono-unsaturated fats, one of the good fats, when eaten in moderation (no more than 3 a week).
3. Salmon
Great source of protein, and essential fatty acids (omega 3). Easy to prepare: just wrap a salmon fillet in tin foil, and cook in a pre-heated oven (200 C) for 12 minutes. Eat two or three times a week.
4. Sirloin steak
Relatively low in saturated fat, a great source of protein. And an unbeatable source of iron, in a form far better absorbed by the body than any vegetable source of iron. Iron is a vital mineral for the oxygen-carrying properties of red blood cells, and many other functions in the body. You can safely eat sirloin steak two or three times a week.
5. Eggs
One of the most nutritious foods on the planet. Rich in protein, vitamins such as riboflavin (also known as vitamin B2), and vitamin B12. Also rich in minerals, including the compound sulphur which the liver needs to carry out detoxification of your blood. Another mineral found in eggs is selenium, which has antioxidant properties, which means it helps combat cell damage.
6. Oats
Porridge oats are a great source of complex carbohydrates. Don’t believe the rubbish that most celebrity diets spout, demonizing all carbohydrates. The only carbs you need to avoid are refined processed carbs which are high in sugar and low in fibre and micronutrients.
Porridge oats are an example of complex carbs, which release their energy into the bloodstream slowly, and avoid a radical insulin response. They’re high in soluble and insoluble fibre, which helps lower LDL cholesterol (soluble fibre) and promotes colon health (insoluble fibre).
Dominic Londesborough is a freelance personal trainer in London.