Tim Hayes Lifestyle Fitness

Healthy Nutritional Options For Fitness Training

Eating a balanced and healthy meals are an essential part of any fitness training programme, if you make a decision to begin a training regime, without a proper approach to food and hydration, any form of fitness training will be ineffective.


Image credit – Food Standards Agency

We also advise you on working towards a diet for life. In that light here are some sample meals and a very comprehensive list of healthy foods.

Breakfast Suggestions

Keep your breakfast (meal #1) simple, with foods such as oatmeal, yogurt, eggs, cottage cheese and whole wheat toast with almond butter (or organic peanut butter).

Meal 1: Sample Choices

  • Carbohydrate = Oatmeal
  • Protein = Egg whites (1/3 cup)
  • Fat = Two full eggs (fat comes from the yokes)

For your next meals, which should be spaced every 2.5 to 3 hours apart, choose foods such as:

  • chicken
  • turkey
  • yams/sweet potatoes
  • almonds
  • whole wheat
  • pasta & breads
  • avocados (with a sprinkle of lemon juice)
  • brown rice sushi
  • fish (salmon, tuna, snapper, orange roughy, tilapia, swordfish and brown rice)

Also remember your fibrous vegetables, such as:

  • broccoli
  • asparagus
  • spinach
  • green beans
  • brussel sprouts
  • peppers
  • cucumbers

Meals 2-3-4: Sample Choices

  • Carbohydrate = ½ cup rice and 1 cup of green beans
  • Protein = 1½ chicken breasts
  • Fat = Flax oil

Complex Carbohydrates

Every cell in your body needs carbohydrates for energy, just as there are good and bad fats, there are also good and bad carbohydrates, some release slower than others which keep you more full up during the day and beats those cravings, if we eat bad carbs such as breads and white rice, we may feel hungry soon after this is why complex carbohydrates are really important in weight loss and having a defined body.

These include:

  • Vegetables
  • Whole fruits
  • Brown Rice
  • Brown Pasta
  • Sweet Potatoes
  • Grains (brown rice, oats, wheat, barley, corn)
  • Legumes (chick peas, black-eyed peas, lentils, as well as lima, kidney, pinto, soy, and black beans)

These foods are better for us because they provide nutritional extras – vitamins, minerals, fiber, protein and fat.


We need protein in our body for everyday situations, hair and nails are mainly made from protein, you also use protein to make enzymes hormones and other body chemicals, this is really important and most people can neglect eating this which affects them by losing weight (not naturally) losing muscle and strength and not allowing their body to repair itself to fight..The richest sources of protein are animal foods such as chicken, meat, fish, cheese and eggs.

However, plant proteins are believed to be healthier because of their lower fat content.


Good fats include the ‘good’ vegetable oils, such as olive, canola, soy oil, flax, & Udo’s oil. Always use oil in place of all-animal fats and solid fats (such as shortening). Nuts, olives, seeds, and avocado are good sources of monounsaturated fat.

Your body needs more carbs than protein, so your looking around

-40-50 grams of carbs per serving
-20-30 grams of protein per serving
-3-6 grams of fat per serving

List of healthy choices:

  • Kale
  • Kelp
  • Asparagus
  • Tomatoes
  • Cucumber
  • Fennel
  • Lemon grass
  • Ginger
  • Artichoke
  • Avocado (magnesium and potassium really healthy choice)
  • Quinoa (one of the best breakfast choices, it’s a complete grain protein fibres b vitamins and complex carbohydrates great to start the day.
  • Couscous (good for slow releasing energy, wholemeal is better than yellow.
  • Sunflower seeds pistachios (just a handful could keep those cravings at bay.
  • Low fat natural yogurts (relieves bloating discomfort)
  • Mackerel (best source of protein, oily fish also has omega 3 and 6 fatty acids which are crucial to brain functioning) Salmon (not a big fan of salmon but works just as well as mackerel)
  • Papaya (has papain in it and this can help break down protein faster)
  • Black pepper (helps relieve bloating)
  • Celery
  • Lentils (has carbohydrates proteins and fibres which is a perfect example of an healthy meal
  • Peppers
  • Pears
  • Horse chestnut
  • Leeks (vitamin c and potassium)
  • Yarrow dandelion and lemon, great fighter against water retention)
  • Artichokes
  • Juniper berries
  • Brown rice (complex carbohydrate)
  • Watercress
  • Garlic
  • Chilli (boosts metabolism good for healthy skin to)
  • Banana (lots of sugars but also has potassium which aids in weight loss)
  • Melon (potassium and vitamin c)
  • Blueberries (low in calories not sugary)
  • Cinnamon (a sprinkle of cinnamon)
  • Spinach
  • Romaine lettuce
  • Almonds
  • Oats only a small portion
  • Olive oil (fats can be used as acids to break down fat, just one spoonful)
  • Beans (protein fibre)
  • Green tea (helps with bloating and getting rid of excess fluids)
  • Cranberry juice
  • Chicken (not as good as fish but still good for replacement meal so you don’t g et bored, egg whites great for breakfast as its small and packed with healthy nutrients, yokes are also good to eat as it is healthy cholesterol as studies show it doesn’t affect cholesterol if you keep it maintained.

We always moan about there is not a lot of healthy choices but looking at this list above we have no excuse we need to combined our proteins with carbs each meal and good fats as well as nutritional extras like fibres potassium, vitamins etc.

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