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Arabella - Flexible Dieting Guide

The document provides information on flexible dieting and nutrition, including definitions of calories, macronutrients, and micronutrients. It discusses calculating calorie needs and flexible dieting principles. Guidelines for protein and whole foods intake are also covered.
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© © All Rights Reserved
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100% found this document useful (2 votes)
209 views30 pages

Arabella - Flexible Dieting Guide

The document provides information on flexible dieting and nutrition, including definitions of calories, macronutrients, and micronutrients. It discusses calculating calorie needs and flexible dieting principles. Guidelines for protein and whole foods intake are also covered.
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 30

FLEXIBLE EATING

GUIDE
2
CONTENTS
CHAPTER ONE 4 CHAPTER FIVE 20

What is flexible dieting? Macro Cheat Sheet

Carbs
Protein

CHAPTER TWO 6 Fruit


Fats
Calories, Macros & Micros Veggies
Wholegrains
What are calories?
Calcium
What are macronutrients?
Supplements
What are micronutrients?

CHAPTER SIX 24
CHAPTER THREE 12
Common Questions
Whole foods vs soul foods

80/20 approach

What are the nutrition guidelines

CHAPTER FOUR 16

Nutrition Labels

3
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 ?

4
CHAPTER ONE - WHAT IS FLEXIBLE DIETING?

F L E X I B L E D I E T I N G

WHAT IS FLEXIBLE DIETING?

Flexible dieting is a scientific The lifestyle is based on the


approach to sustainable eating. tracking/focusing of calories and 3
main macronutrients.
Flexible Dieting promotes Protein, Fat & Carbohydrates
flexibility and allows you to (Fibre included)
incorporate the foods you
genuinely love and enjoy while Why?
eating healthy and nutrient-dense
foods. These 3 macronutrients are
required for growth, energy and
Flexible dieting is non-restrictive other major bodily functions.
and promotes a balanced lifestyle.

5
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

6
CHAPTER TWO - CALORIES, MACROS & MICROS

C A L O R I E S

WHAT IS A CALORIE?

The recommended intake of


A calorie is a unit that measures calories per day depends on
energy. several factors, including:

Calories, otherwise known as Kcals, ENERGY OUTPUT


refer to the energy humans get from Lifestyle + workouts - how much
the food and drinks they consume energy you use daily.
and the energy they use in How much physical activity or how
movement. much you move

Calories provide the energy for our SEX


organs to work, brain functionality, Females - Calorie intake is affected
physical and mental energy and by cycles and hormones. They may
general everyday movement. differ every week depending on
what stage of the cycle you are in.
Humans need calories to survive. - Males generally burn more
Calories in food are vital for our daily energy (not all cases)
energy levels. Age
Weight
Factors of Calorie intake Height

No two people are the same when it comes to how


many calories a person should consume. Nutrition is
not a one size fits all approach.

7
CHAPTER TWO - CALORIES, MACROS & MICROS

C A L O R I E S

CALORIES IN VS CALORIES OUT

Weight gain, weight loss and We have a Basal Metabolic Rate

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

out). number of calories that your body


burns while at rest. Both of these

To gain weight or lean muscle mass, numbers are extremely individual

you must be consuming more and important and we need to

calories than your maintenance consume more than both of these

level. This is referred to as a “caloric numbers on daily basis. For example,

surplus”. Alternatively, if you’re our BMR may come up as 1200, but

aiming to lose weight or body fat, by no means do we consume that

you need to consume less calories number,

than your maintenance level to THIS IS THE BARE MINIMUM.

create a “caloric deficit”. If your aim


is to maintain, consuming at your
maintenance level is key, this is
where your calories in is equal to
your calories out.

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.

8
CHAPTER TWO - CALORIES, MACROS & MICROS

C A L O R I E S

CALORIES INTAKE

You will hear the words surplus, CALORIE MAINTENANCE = Eating


maintenance and deficit when enough calories per day to maintain
speaking about calorie intake. your energy levels and body weight
over a prolonged period of time

CALORIE SURPLUS CALORIE DEFICIT


Eating more calories than your Eating less calories than your body
body needs to gain weight and uses for energy per day to lose weight
muscle over a prolonged period. over a prolonged period of time

HOW TO CALCULATE MAINTENANCE CALORIES

CALCULATE YOUR BMR.


MALES: Bodyweight in kgs X 24
FEMALES: Bodyweight in kgs X 22
Add activity based on daily average steps &
multiply it by your BMR
2000 steps = 1.1 Note* Although you can
4000 steps = 1.2 calculate your calories, it is
6000 steps = 1.3 highly recommended to receive
10k steps = 1.5 professional guidance as there

20k steps = 2.0 are many factors in body


composition.
24k steps = 2.1
EXAMPLE
65kg female who does 10k steps per day.
65 X 22 X 1.5 = 2145 calories (maintenance)
75kg male who does 22k steps per day
75 X 24 X 2.05 = 3690 calories
(maintenance)

9
CHAPTER TWO - CALORIES, MACROS & MICROS

M A C R O N U T R I E N T S

THE 3 MACRONUTRIENTS

The three main macronutrients are


Protein is essential to build and repair muscle.
Fats are essential for hormone balance, brain function, and nutrient
support.
Carbohydrates are the body's primary and preferred fuel source.

Macronutrients make up our daily caloric intake.


Protein = 4kcal per gram.
Carbohydrates = 4kcal per gram.
Fat = 9kcal per gram.

PROTEIN CARBOHYDRATES FATS

10
CHAPTER TWO - CALORIES, MACROS & MICROS

M I C R O N U T R I E N T S

WHAT ARE MICRONUTRIENTS

The term micronutrient refers to vitamins and minerals, divided into


macro minerals, trace minerals and water- and fat-soluble vitamins.

The doses of micronutrients are much smaller than macronutrients


but are vital to our overall health and bodily function. However,
except for vitamin D, micronutrients are not produced in the body
and must be derived from our daily diet.

Natural sources of micronutrients are found in fruits and vegetables,


milk, liver, and red meat.

MICRONUTRIENTS ARE VITAMINS & MINERALS

Iron Calcium
Magnesium Vitamin A

Vitamin D
Iodine

Folate
Zinc

11
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

12
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

THE AUSTRALIAN DIETARY GUIDELINES

The Australian Dietary Guidelines are a set of guidelines in place


to promote good overall health and well-being made by the
National Health and Medical Research Council (NHMRC).

PROTEIN

Protein should be the foundation of all of our meals. Each main


meal we consume should have around 25-30g of protein. We
want to try our best to evenly spread the protein consumption
throughout the day.

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.

It is recommended you have 5


It is recommended you have 2
servings of veggies per day,
servings of fruit per day, which
which equates to 375g. Make
equates to 300g. Try and mix up
sure to include leafy
the type of fruit you eat to ensure
green/colourful vegetables. The
you are consuming a range of
more colour the better!
different micronutrients.

13
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

Wholegrains are important Examples of servings are: 1 slice


sources of carbohydrates/starch of bread (40g), 40g roll or
(energy), protein, fibre and a wide flatbread, 75-120g cooked rice,
range of vitamins and minerals pasta, noodles, barley,
including the B group vitamins buckwheat, semolina, polenta,
(folate, thiamin, riboflavin, niacin,) bulgur or quinoa, 120g cooked
iron, vitamin E, zinc, magnesium porridge, 30g twheat cereal
and phosphorus. flakes, 30g muesli, 1 (60g)
crumpet, 1 small (35g) English
You should aim to eat 4 - 6 muffin or scone. - ALWAYS REFER
servings of wholegrains each day. TO FOOD PACKAGING for 1 x
serve

14
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

Calcium is essential for the If your body withdraws more


healthy functioning of the heart, calcium than it deposits, your
muscles, blood and nerves. bone density (bone strength) will
Almost 99% of the body’s calcium gradually decline and you may be
is found in the bones so we need at risk of developing
to make sure we’re eating it daily. osteoporosis. The recommended
Bones act like a calcium bank, if daily intake for calcium is
you do not take in enough 1000mg/day, and 1500mg/day for
calcium from your diet, the body women over 50, and men over
will withdraw calcium from your 70.
‘bone bank’ for use in other parts
of the body.

FIBRE

If you're following the above (oats, wholemeal/wholegrain


steps and hitting a minimum of bread, brown rice, quinoa, beans
300g of fruit and 375g of etc.).
vegetables daily, you're well on The goal should be to get 10 - 15g
your way to hitting your daily of fibre per 1000 calories you eat.
fibre target! That means for most people, 20 -
30g of fibre a day will be ideal.
Fibre is important because it’s
great for your bowel health and Try to make sure most of your
will keep things regular. The best carbohydrate sources come from
way to get your fibre is through unprocessed, whole high-fibre
fruits, veggies, and whole grains foods.

15
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

16
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

NUTRITION LABEL INFORMATION

SERVINGS PER THE AMOUNT OF SERVINGS INCLUDED


PACK IN THE TOTAL ITEM

Usually in grams or ml's, the volume/weight of the


Serving Size
item PER serve.

When comparing products we compare the 100g.


Per Serve / Per 100g
The serving size is individual to the item

Calories or Kjs in the item. To covert kilojules to


Energy
calories, divide the kjs by 4.2.

The amount of protein in the item, per serve and


Protein
per 100g.

The amount of TOTAL fat in the item, per serve


Fat
and per 100g.

The amount of TOTAL carbohydrates in the item,


Carbohydrates per serve and per 100g. Sugar is displayed
separate.

The total ingredients in the item. Ingredients are


Ingredients
listed highest to lowest.

17
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

HOW TO READ A NUTRITION LABEL

The amount of serves in the package


The serving size in grams

Food is always compared to 100g


servings.
It will show the servings in two sizes
Left = Quantity for the serving size
suggested (150g)
Right = Quantity for 100g
Watch out for this one!

The ingredient list of the food item.


The % is the amount the ingredients
in percentages.
Example - This product is 8%
banana

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.

The amount of protein per serve or per


100g.
The amount of carbs per serve or per
100g
Sugars is the amount of sugar within
the carb total above. You do not add on
to the total.

The amount of fat per serve or per 100g.


Saturated is the amount of saturated fat
within the fat total above. You do not add on
Example
to the total.
Carb total per serve = 18.6g
Example Sugars = 18.6 g
Fat total per serve = 7.4 g Sugar is the only source of carbs in
Saturated = 4.5g this item.
Saturated takes up 4.5 g of the 7.4g

18
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

Per Serve Per 100g


Total Fat
Energy 432kJ 1441kJ
Generally choose foods with less than
Protein 2.8g 9.3g
10g per 100g. For milk, yogurt and
icecream, choose less than 2g per 100g.
Fat For cheese, choose less than 15g per
100g.
Total 0.4g 1.2g
Saturated Fat
Saturated 0.1g 0.3g Aim for the lowest, per 100g. Less than
3g per 100g is best.
Carbohydrate

Total 18.9g 62.9g


Other names for ingredients high in
Sugars 3.5g 11.8g
saturated fat: Animal fat/oil, beef fat,
butter, chocolate, milk solids, coconut,
Fibre 6.4g 21.2
coconut oil/milk/cream, copha, cream,
Sodium 65mg 215mg ghee, dripping, lard, suet, palm oil, sour
cream, vegetable shortening.
Ingredients: Cereals (76%) (wheat, oat bran,
barley), psyllium husk (11%), sugar, rice, malt
extract, honey, salt, vitamins.

Fibre
Not all labels include fibre. Opt for
breads and cereals with 3g or more
per serve

19
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

Total 0.4g 1.2g Other names for added sugar: Dextrose,


fructose, glucose, golden syrup, honey,
Saturated 0.1g 0.3g maple syrup, sucrose, malt, maltose,
lactose, brown sugar, caster sugar, maple
Carbohydrate syrup, raw sugar, sucrose.

Total 18.9g 62.9g

Sugars 3.5g 11.8g

Fibre 6.4g 21.2 Salt / Sodium


Opt for lower sodium options among
Sodium 65mg 215mg similar foods. Food with less than 400mg
per 100g are good, and less than 120mg
Ingredients: Cereals (76%) (wheat, oat bran, per 100g is best.
barley), psyllium husk (11%), sugar, rice, malt
extract, honey, salt, vitamins.

Ingredients Other names for high salt ingredients:


Listed from greatest to smallest by Baking powder, celery salt, garlic salt,
weight. meat/yeast extract, monosodium
glutamate (MSG), onion salt, rock salt, sea
Use this to check the first three salt, sodium, sodium ascorbate, sodium
ingredients for items high in saturated bicarbonate, sodium nitrate/nitrite, stock
fat, sodium (salt) or added sugar. cubes, vegetable salt.

20
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

21
M A C R O C H E A T S H E E T

CARBS PROTEIN FAT


HIGH VOLUME &
Fruit PROTEIN
Chicken breast FAT
Oils LOW MACROS
Vegetables Turkey breast Butter
Potatoes Lean pork Mayonnaise
Rice White fish Egg yolk SNACKS
Pasta Extra lean beef Olives
Avocado Seaweed Strips
Oats Kangaroo
Cereal Tuna Salad dressings Air-Popped Popcorn
Honey Prawns Nuts Sugar Free Jello
Bagels Squid Bone marrow
Fish oil Rice Cakes
Jam Egg whites
Lollies Protein powder Dark Chocolate Shirataki Noodles
Celery/Carrots

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

22
S U P P L E M E N T S

ARE THEY NECESSARY?

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

A protein powder is a supplement aimed to assist in reaching protein


targets. Protein powder is not to replace whole food protein sources.

Depending on preferences and intolerances, there are MANY variations of


protein powder. The different types of protein powder include Whey
(WPC), Whey isolate (WPI), Vegan/plant-based, and Casein (slow digesting).

CREATINE

Creatine helps to maintain a continuous supply of energy to working


muscles by keeping production up in working muscles. Small amounts are
naturally found and created in your heart, brain, and other tissues.
Creatine helps with energy production levels in high-intensity activities,
whilst assisting in regenerating ATP to upkeep the levels of training.
Known to improve RECOVERY TIME, MUSCLE HYPERTROPHY, STRENGTH &
FORCE. The recommended intake is 5g per day. It is important to be
consistent with creatine and take it on a daily basis, even on rest
days, in order to see results.

23
S U P P L E M E N T S

PRE-WORKOUT

The main effective ingredient in pre-workout is caffeine. The purpose is


to essentially fuel and boost your workout. There is no such thing as a
"fat burner"; the heart rate is increased during the workout while also
getting that extra boost from caffeine.

The recommended dose = 3-6mg/kg (so roughly 150-400mg pending


bodyweight). Follow directions and always dilute and consume with
recommended water stated on the item.

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.

24
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

25
C O M M O N Q U E S T I O N S

HOW MANY MEALS SHOULD I EAT PER DAY?

The total amount of meals you consume is generally insignificant if you are
tracking macronutrients and hitting your daily goals.

It is generally recommended to have at least 3 meals per day with a few


snacks, but always ensure you are listening to your body and your needs.

DO I NEED TO WORRY ABOUT WHEN I EAT


CERTAIN FOODS?

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.

In regards to eating carbs at night, this is not a problem at all.


Carbohydrates are our primary fuel source and your body needs them,
therefore they should not be avoided.

Eat what you want, when you want! There are no good foods or bad foods,
some foods are more nutrient dense than others.
.

26
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.

27
C O M M O N Q U E S T I O N S

WHAT DO I DO IF I HAVE EATEN ALL OF MY


FOOD TOO EARLY IN THE DAY?

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).

HOW LONG SHOULD I FOLLOW THIS METHOD


OF EATING?

Flexible dieting is not really a temporary method or a short-term plan. It is a


simple and effective way of tracking what you are eating and also manipulating
your intake of specific nutrients to reach optimal results of muscle gain and/or
fat loss. You do not have to track and weigh food for the rest of your life but,
your time tracking and creating habits now will last a lifetime.

28
29
This guide has been created by Emay Services in Collaboration with Emma Reynolds, of Emma Reynolds
Nutrition., an accredited sports nutritionist.
30

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