Arabella - Flexible Dieting Guide
Arabella - Flexible Dieting Guide
GUIDE
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CONTENTS
CHAPTER ONE 4 CHAPTER FIVE 20
Carbs
Protein
CHAPTER SIX 24
CHAPTER THREE 12
Common Questions
Whole foods vs soul foods
80/20 approach
CHAPTER FOUR 16
Nutrition Labels
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C H A P T E R O N E
W H A T I S F L E X I B L E D I E T I N G ?
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CHAPTER ONE - WHAT IS FLEXIBLE DIETING?
F L E X I B L E D I E T I N G
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C H A P T E R T W O
C A L O R I E S , M A C R O S & M I C R O S
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CHAPTER TWO - CALORIES, MACROS & MICROS
C A L O R I E S
WHAT IS A CALORIE?
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CHAPTER TWO - CALORIES, MACROS & MICROS
C A L O R I E S
maintaining your current weight can (BMR), which refers to the number of
be attributed to energy in, versus calories your body needs to live. Our
energy out (or calories in vs calories Resting Metabolic Rate (RMR) is the
KEY TERMS
RMR - Resting Metabolic Rate is the number of calories that your body burns
while at rest.
BMR - Basal metabolic rate is the number of calories your body needs to live.
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CHAPTER TWO - CALORIES, MACROS & MICROS
C A L O R I E S
CALORIES INTAKE
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CHAPTER TWO - CALORIES, MACROS & MICROS
M A C R O N U T R I E N T S
THE 3 MACRONUTRIENTS
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CHAPTER TWO - CALORIES, MACROS & MICROS
M I C R O N U T R I E N T S
Iron Calcium
Magnesium Vitamin A
Vitamin D
Iodine
Folate
Zinc
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C H A P T E R T H R E E
N U T R I T I O N A L I N F O R M A T I O N &
G U I D E L I N E S
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CHAPTER THREE - NUTRITIONAL INFORMATION & GUIDELINES
N U T R I T I O N A L
G U I D E L I N E S
PROTEIN
VEGETABLES FRUIT
Fruit is a source of
Vegetables are full of
carbohydrates.
micronutrients and fibre.
Fruit is full of micronutrients and
1 serving of veggies = 75
has plenty of fibre.
grams.
1 serving of fruit = 150 grams.
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CHAPTER THREE - NUTRITIONAL INFORMATION & GUIDELINES
N U T R I T I O N A L
G U I D E L I N E S
HEALTHY FATS
Getting healthy fats from the Marine fats come from our
right sources in your diet is so fish.
important. This is where we These fats are essential for
start to focus more on plant hormone levels, brain function,
fats and marine fats. and nutrient support. Our fat
intake minimum is 0.6g x BW.
Plant fats include avocado, nuts
and seeds.
WHOLEGRAINS
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CHAPTER THREE - NUTRITIONAL INFORMATION & GUIDELINES
N U T R I T I O N A L
G U I D E L I N E S
CALCIUM
FIBRE
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C H A P T E R F O U R
H O W T O R E A D A
N U T R I T I O N L A B E L O N
F O O D P R O D U C T S
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CHAPTER FOUR - HOW TO READ A NUTRITION LABEL ON FOOD PRODUCTS
N U T R I T I O N L A B E L S
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CHAPTER FOUR - HOW TO READ A NUTRITION LABEL ON FOOD PRODUCTS
N U T R I T I O N L A B E L S
The amount of energy in the food. Typically comes in kilojoules. Some packages
come with calories. Divide kilojoules by 4.2 to get the accurate calorie reading.
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CHAPTER FOUR - HOW TO READ A NUTRITION LABEL ON FOOD PRODUCTS
N U T R I T I O N L A B E L S
CONT.
100g Column and Serving Size
When comparing nutrients in similar
food products use the per 100g column.
If calculating how much of a nutrient, or
how many kilojoules you will actually
eat, use the per serve column.
Nutritional Information
Divide kilojoules by 4.2 to get the
Serving Per Package - 16 accurate calorie reading
Serving Size - 30g (2/3) Cup
Fibre
Not all labels include fibre. Opt for
breads and cereals with 3g or more
per serve
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CHAPTER FOUR - HOW TO READ A NUTRITION LABEL ON FOOD PRODUCTS
N U T R I T I O N L A B E L S
CONT.
Nutritional Information
Sugars
Avoiding sugar completely is not
Serving Per Package - 16
necessary, but try to avoid larger
Serving Size - 30g (2/3) Cup
amounts of added sugars. If sugar
Per Serve Per 100g content per 100g is more than 15g,
check that sugar (or alternative names
Energy 432kJ 1441kJ for added sugar) is not listed high on the
ingredient list.
Protein 2.8g 9.3g
Fat
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C H A P T E R F I V E
M A C R O C H E A T S H E E T &
S U P P L E M E N T S
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M A C R O C H E A T S H E E T
FRUITS &VEGGIES
Cucumbers
Celery
Zucchini
Cauliflower
Cabbage
CARBS & FATS
Radishes
Chia Seeds Nut Butter Fudge Coconut Flour Pickles
Fruit & Nut Butter Avacado Toast Potato Chips
Tortialla Chips Blueberries
Berries & Coconut Milk Bread & Olive Oil
Peanut Butter & Banana Donuts Popcorn & Butter Strawberries
Chocolate bar Fries Chocolate covered fruit Lemon/Limes
Cocnut Cookies Dried Cocnut Flakes Sprouts
BEVERAGES
Sparkling Water
CARBS & PROTEIN PROTEIN & FAT Iced tea
Greek yogurt Cheese Hot Tea
Skim milk Bacon Coffee
Fat Free cheese Whole eggs
Kombucha
Quinoa Salmon
Bread Beef Cashew Milk
Peas Lamb Almond Milk
Beans Tofu
Zero Vitamin Water
Lentils Duck
Cous cous Sausages Water & Lemon
Flavoured Water
Chicken Broth
Fish Sauce
CONDIMENTS Sauerkraut Non-Fat Sour Cream
Non-Fat Cottage Cheese
HIGH VOLUME & Salsa Lemon/Lime Juice
Mustard Coconute Aminos Nutritional Yeast
LOW MACROS Apple Cider Vinegar Hot Sauce PB2 + Water
Kimchi Horseradish Maple Syrup
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S U P P L E M E N T S
No, they are not necessary and should not replace foods, however they
can be used to aid/boost/help in reaching your body composition goals.
PROTEIN POWDER
CREATINE
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S U P P L E M E N T S
PRE-WORKOUT
BCAA
Branched-chain amino acids, which are essential amino acids not made
by the body and must be consumed in the diet. If you have a well-
balanced diet (most of you would if you’re following the daily nutrient
guidelines), bcaa's are a great addition if wanting to make water
easier/yummier to drink but are not necessary to consume on a daily
basis.
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C H A P T E R S I X
C O M M O N Q U E S T I O N S
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C O M M O N Q U E S T I O N S
The total amount of meals you consume is generally insignificant if you are
tracking macronutrients and hitting your daily goals.
No.
The most important thing to consider is to have protein with each meal,
which has a few benefits. Protein aids in keeping us more satisfied, so it
helps to spread it evenly throughout our day, aiming for 20-30 grams of
protein per meal.
Eat what you want, when you want! There are no good foods or bad foods,
some foods are more nutrient dense than others.
.
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C O M M O N Q U E S T I O N S
DO I NEED TO TRACK EVERYTHING I EAT ALL
THE TIME?
Being a human and not a machine, You haven’t weighed each food item
there will always be situations where but you have reduced the margin of
you can’t accurately measure your error and have a rough estimate of
nutrient intake because of variables what you have consumed.
such as eating at restaurants, special
occasions, having a night out with Some food chains (e.g Grill’d) have
friends. You can however still be their nutritional information on their
mindful of what you are consuming website which can make tracking food
and make mental notes of what that little bit easier.
would be most suitable to eat or
drink. BUT, it is so important to just
genuinely enjoy a few untracked social
Often people will put a good estimate meals here and there! In the end, we
of what they ate into my fitness pal want a flexible, enjoyable lifestyle
(or the tracking app you are using) without restrictions!
and just track it.
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C O M M O N Q U E S T I O N S
If you eat all of your food too early in the day and you find yourself hungry, have
another meal. Life isn’t that serious. But as you learn to spread out your food
according to your schedule, your hunger will reduce as your body adapts to less
frequent meals. Try to get to a point where you are much more consistent with
your daily nutrient intake and not eating everything at once. Planning ahead and
tracking your food the night before is a good way to ensure that you won't run
out of your food too early in the day, or only be left with one type of
macronutrient for your last meal (i.e. only fats remaining for dinner).
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This guide has been created by Emay Services in Collaboration with Emma Reynolds, of Emma Reynolds
Nutrition., an accredited sports nutritionist.
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