THE FIT MUM

PROJECT

eat your

way to

a healthier
YOU!
Nutrition and exercise are like the
2 wheels of a bike.
 
They go together like wine and
cheese, like Romeo & Juliet. 
 
You can't out-train a bad diet, so
why not fuel your body to be at
it's best?
 Macro-nutrient Profile

of Calories
What is a Macro-Nutrient Profile?

A macro-nutrient profile can be described as the chemistry behind a calorie, comprising of

Protein, Carbohydrate and Fats.
A single gram of the following contains:
Why all Calories aren't
1g Protein = 4 calories
the Same..
1g Carbohydrate = 4 calories
1g Fat = 9 calories
PROTEIN
Protein is essential to
the human musculature, SUGGESTED DIETARY SPLIT
acting as the 'building
blocks' required for
muscle growth and in
the regeneration process
associated to muscle
breakdown.

CARBOHYDRATES
Carbohydrates are the
body's primary fuel
source, actively providing
energy to the human
body whilst minimising
muscle atrophy.

FATS
Fats aren't all bad!
Essential fats are
utilised by the body for
many essential
functions such as cell
formation, hormone
production and vital
organ support.
Macro-nutrient Profile

of Calories (continued)
 CLEAN EATING
101
Clean eating is a way of fueling your body with whole foods, fresh fruit
and lean proteins. 
Focusing on replacing unhealthy foods with healthy options

fresh fruit & vegies LEAN MEATS

Avoid canned or processed
products.  Many types of processing
Stick to organic or grass fed meats
reduce nutritional value and fibre
when possible to avoid pesticides &
content, while adding salt, sugar &
additives
chemicals

CUT THE SUGAR

WHOLE GRAINS
Swap pasta, bread and other heavily
processed carbs with whole grains
such as brown rice, quinoa or millet
One goal of Clean Eating is the
complete removal of added sugars
from the diet.  Use natural
sweeteners like honey and replace
coffee & soft drinks with tea and
water

GOOD FAT IS GREAT

Avoid fast foods & focus on removing
saturated fat from your diet.  Instead
consume healthy omega­3 fats in
nuts and fish like salmon
LABELS ARE EVERYTHING
Before consuming any product, read
the label & avoid items that include
ingredients you do not recognise or
can't pronounce
 7 Strategies to Overcome

Emotional Eating

1.  Learn to recognise your hunger - think before you ear - are you actually hungry,
or emotional?
2.  Find alternatives - have a list of alternative activities that are easy & that you
enjoy
3.  Keep a food journal - track your food and emotions in a journal
4.  Identify 3 food distractions - always have at least 3 healthy food choices that you
can reach for before comfort food
5.  Focus on your goals - self-talk; ask yourself..."Will this help me reach my goal?"
6.  Exercise and sleep well - exercise relieves stress and gives a positv mindset.  Sleep
deprivation can increase hunger as it decreases our Leptin level, which is our appetite
regulating hormone that signals fullness
7.  Learn to recognise your hunger - think before you eat - are you actually hungry
or emotional?
 so it's over to you now...

We hope we've given you some good,
useful insights into your diet.  A few simple
changes can make a world of
difference.  Start small, one step at a
time, and you WILL see and feel
the results! 

This ebook is intended to be of a general nature only., Material included in this ebook does
not, and is not intended to constitute advice or any statement on which reliance should be
placed. Users should seek advice as appropriate from a professionally qualified dietitian on
all specific situations and conditions of concern to them