Eat Well: Your Guide To Effective Nutrition

EAT WELL
Your guide to effective nutrition
Written by Richard Portman
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This guide has been designed to direct you in the way of making healthy food
choices and to understand the different types of food and the effect they have
on your body. Following the advice in this guide will help you to sustain a
healthy, balanced and nutritious diet.
Through this guide you will be prompted to complete sections in your EAT
WELL worksheet to truly personalise this eating plan for your needs.
PLEASE NOTE: There is no secret answer to good nutrition. You must

understand what you need to do, plan for it and most importantly make a
commitment to yourself to stay on track with it and form a new healthy
lifestyle change.
ESTABLISHING YOUR AIMS AND GOALS
The single most important thing in achieving your goals is to have a clear
understanding of what you want to achieve. Without this clarity you will be
lost. Even if you are making genuine progress, without a way to measure your
success you may feel as though you're not getting anywhere. This is when
people become annoyed, frustrated and ultimately demotivated. Goals are an
important first step in your path to a healthier life.
Goal setting is used by top-level athletes, successful

business-people and achievers in all fields. Goals give
you a purpose for the future and day to day
motivation. Correct goals will focus your mind and
help you to organize your time and your resources so
that you can make the very most of your life.
By setting clear goals, you will be able to measure your progress and take pride
in your achievements. They are important signposts that can tell you where
you have come from, where you are now and where you are heading. So it's
time to start that journey now and create your ‘ultimate long term goal’. From
this, we can then break the ultimate vision down into smaller, achievable
targets that will guide you on your way to weight loss.

SETTING YOUR ULTIMATE GOAL
First, think hard about what you actually want to achieve in the long term and
WRITE IT DOWN EVERYWHERE! I use my phone screen-saver, post-it notes on
my desk at work, on the fridge etc.
Write it down clearly and in detail, for example:
“I want to lose 28lbs and also increase muscularity and muscle tone in my
upper body.”
Now this long term goal cannot be achieved overnight so you will need to
break it down into smaller chunks or targets. A sensible timeframe is important
to make your goal achievable and keep you on track – A harsh target will
demotivate you rapidly but on the flipside an easy target will not push you to
your full potential.
For any amount of weight loss a healthy and sensible, but challenging
timeframe, would be a 1-2lb change per week.
So going back to our hypothetical goal of a 28lb weight loss – this goal should
be met in a minimum time period of 14 weeks.
 Now complete section A on your EAT WELL worksheet.

DECISION MAKING AND MINDSET
Every day you hear about the importance of having a positive mental attitude –
but what does that actually mean and how will it help you to achieve your
weight loss goals? Just think of it like this – every time you have to make a
decision during the day, ask yourself this question, "Will I be closer to, or
further away from my goal?" If the answer is "closer to," then you've made the
right decision. If the answer is "further away" well you need to reconsider!
COGNITIVE DISSONANCE
The worst thing I see many people do is to try and justify a “further away”
decision.
In Psychology this is known as Cognitive Dissonance – this is where stress

occurs when a decision you make conflicts with another of your thoughts,
beliefs or values. To overcome this stress you try to rationalise or justify your
decision to make it seem 'right'. Here's an everyday example that you might
encounter:
A leaflet drops on your door mat from the new pizza shop offering half price
pizza… “Ooh that’ll be nice” you say to yourself. “Now will eating a pizza take
me closer to my goal or further away?”
Consuming the fatty, greasy pizza yields an answer of NO; it will take me
further away from my goal! But you may say in your head: “It’s ok though
because I’ve eaten really well all day and did an extra 25 minutes exercise
walking the neighbour’s dog, so I’ll treat myself”
NO, NO, NO!

Sound familiar? In fact what you will do by justifying that pizza is completely
erase all that hard work of sensible eating and extra exercise! Just think if you
don’t have that pizza just how much closer you are to your goal because of
that extra exercise!
Remember if you manage to take two steps forward that is amazing! Don't
undermine your hard work by taking one step back...you'll always be settling
for just one step forward at best and you deserve better than that!
YOUR RELATIONSHIP WITH FOOD
For many people this part of nutrition never enters their mind. You need to ask
yourself one simple question; what is the purpose of food?
What view do you have on food - What is it for?
Many answers I get to this question all follow a similar theme – “to make me
feel better”, “it tastes good”, “to enjoy myself” etc. Whilst these reasons my in
fact be true (certain foods do have an apparent mood enhancing quality) this is
not foods true purpose.

The purpose of food is to enable the body to function. With the correct foods
the body will function very well and remain healthy. Given the wrong foods the
body will develop problems and ultimately fail before its time.
Think of it this way – would you put milk into a cars petrol tank? No of course
not. Why? Because the car won’t work and it will breakdown. Sounds obvious
yes? So why do so many people eat foods day in day out that, over time, have
the same effect on our body as milk in a car?
Honestly I don’t really know – All I know is that if we think of food purely as a
fuel for our body and we fuel up at the right times it will function well.
I find it funny when people see me eating a bowl of porridge at 4pm in the
afternoon and they say to me with a puzzled face “why are you eating
breakfast at this time of day?!” Who says porridge can only be eaten in the
morning? It is purely a fuel and if I’m going to have a heavy training session at
6pm then porridge giving me 60grams of slow release carbohydrates is the
perfect choice.
This brings us nicely onto the topic of what foods actually do in our body.

EATING THE RIGHT WAY
It’s important to understand the reasons behind the plan. So before we get
stuck into the type and amount of foods that you need to be eating here’s a
little bit of the science behind the plan.
The plan in this book is designed on the basis of controlling the effect that
carbohydrates have on your blood sugar levels. The Glycaemic Index (GI) is a
dietary index that's used to rank carbohydrate-based foods. The Glycaemic
Index predicts the rate at which the ingested food will increase blood sugar
levels. We will be discussing GI later.
Why?
Carbohydrates that score high on the Glycaemic index get rapidly absorbed into
your blood stream as glucose (sugar). The majority of this sugar is stored as fat
- this is bad news if it happens at every time you eat!
Here’s the science behind it (simplified!):
When we eat Carbohydrates (especially the high GI carbs) our bodies begin
digesting them with an enzyme called amylase and converting them into
glucose (sugar). This then gets diffused from the small intestine into our
bloodstream.
This creates a high level of blood sugar.
High blood sugar levels induce the pancreas to secrete insulin into the blood.
The insulin takes the glucose and converts it into a storage-type of
carbohydrate called glycogen. This is deposited by the bodies’ shuttle system
(carnitine) into the liver and mitochondria (found in muscles) so it can be used
as fuel.
Sounds great doesn’t it? Well... not exactly - because when the liver and
muscle glycogen stores are full (from your first meal and/or snacks), any extra
glucose is converted into adipose tissue otherwise known as FAT.

For most people who traditionally eat 3 large meals per day, Breakfast, Lunch
and Dinner this process of eating carbohydrates - getting high blood sugar -
releasing insulin - carrying the glycogen to your fat stores happens 3 times a
day maybe more!
With this plan we look at controlling your blood sugar levels so they don’t sky
rocket several times a day and cause fat storage. You will do this by:
 Eating increased levels of protein which takes longer to digest making

you feel fuller for longer and giving sustained energy
 Eating Healthy Fats to promote the breakdown and mobilisation of the
bodies stored fat and promote health
 Choosing the right types of carbohydrate and eating the right amount so
it won’t end up being stored as Fat
Result:
By Following this plan and controlling your blood sugar levels your body will
eat into your fat stores and convert it to glucose to be used by the body. This is
not a fad diet but a lifestyle nutritional change to be a continual eating habit
and as a result you will have a healthy, strong and lean body.

THE NUYU EAT WELL PLAN
This eating plan is based on using Low GI (Glycaemic Index) Carbohydrates

balanced with enough high quality Proteins from varied sources and essential
fats. Evenly and slowly drip feeding the body throughout the day.
First Step – Carbohydrates, the good and the bad!
If it is readily available the body will use glucose (the substance carbohydrates
turn into in the body) as its immediate energy source. The GI rating is
important to health and fat loss because:
 Many low G.I. foods tend to be nutritionally healthy like green

vegetables and whole products. High G.I. foods are usually highly
processed.
 Low G.I. foods break down more slowly in the digestive system, leaving
you feeling satisfied for a longer period of time. High G.I. foods empty
quickly from the digestive system making you feel hungry, tired, and
shaky and needing a carbohydrate fix. This is critical for weight control.
 Low G.I. foods are very important in managing diseases, such as

diabetes, coronary heart disease and other vascular diseases where
controlling blood sugars are essential.

So when choosing your meals what are the best sources for Fat Loss and Lean
muscle?
GOOD CAUTION STOP
LOW GI<55 MEDIUM GI HIGH GI>70

Green vegetables 1 Yams 55 White bread 75
Dried Apricots 31 Rye Bread 50 Rice Crispies 82
Brown Pasta 37 Brown Rice 58 Jacket 95

Potato
Rye Bread 37 Basmati Rice 58 White Rice 98
Muesli 43 Pasta 70 Bagel 72
Carb Rule Number 1
Wherever possible choose the Lowest G.I. Foods.
Carb Rule Number 2
Clench your fist – this is the size of portion of carbohydrates that should appear on your plate
each meal when cooked.
Carb Rule Number 3
Your last meal of the day should not contain carbohydrates if you are looking to lose 10Kg +
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Second Step – Proteins - where from and how much?
Protein is an essential macronutrient for the growth and repair of muscle cells.
Essential in nutritional terms means that your body cannot make it, you have
to eat it. It is very important on your journey to transforming your nutrition
that you eat adequate amounts of first class proteins, which you will get from
fish, meat and eggs other proteins like tofu, pulses, nuts and seeds are also
important.
HOW MUCH PROTEIN DO YOU NEED PER DAY?
Your daily protein requirement can be calculated simply by multiplying your

body weight in pounds by protein required for your goal.
For fat loss: Multiply your Body weight in lbs by 0.8
For muscle gain multiply your body weight in lbs by 1.0
This gives your total requirement per day.
Then you can equally divide it over 5-6 meals each day.

CALCULATE YOUR DAILY PROTEIN REQUIREMENT
Protein Protein for

Weight Weight
for Fat muscle
in KG in lbs
loss gain
65 143 114 143
70 154 123 154
75 165 132 165
80 176 141 176
85 187 150 187
90 198 158 198
95 209 167 209
100 220 176 220
110 242 193 242
120 264 211 264
130 286 229 286
An 80 Kg person would need 141 Grams of protein. Meaning 6 meals

containing 24 grams at each meal. For many people it is difficult to eat proteins
at breakfast or when ‘on the move’. If this is the case you will need to add this
protein into your day via a whey protein supplement.
WHAT IS YOUR PROTEIN REQUIREMENT?
 Now complete section B on your EAT WELL worksheet.

WHERE CAN YOU GET YOUR PROTEN FROM?
PROTEIN FOOD PROTEIN AMOUNT
Chicken Breast 28 Grams
Turkey Breast 25 Grams
Beef Steak 30 Grams
Salmon Fillet 20 Grams
Tin Tuna 30 Grams
Large Egg 12 Grams
All foods are labelled and will give the weight and nutritional value.
DO YOU FIND IT DIFFICULT GETTING ALL YOUR PROTEIN?
Eating on the run, not enough time to plan meals, no real desire to eat
breakfast! – All these reasons make it difficult to fulfil your daily protein
requirements to help you build lean muscle and support fat loss. It is also
important to vary the sources of the proteins you eat. Eggs, meat, chicken,
turkey and fish are of course good sources of protein. However, your body can
only absorb so much of the same type of protein, approximately 30-40g in one
serving, so it’s no good eating three chicken breasts in one go and think that
you have all the protein you need. Your body simply won’t absorb it and it will
place extra strain on your bowel functions!
Consider protein drinks and bars that you can take with you or leave at the
office or in the glove box of your car.

Third and Final Step – Fat (not as bad as you think)
Fat has been crowned the BAD food, but they are not as bad for you as you are
led to believe. In fact some fats are essential, which means that your body
cannot make it you have to ingest them. We can also use the traffic light
system RED for bad, AMBER for caution and GREEN for good fat.
I do recommend that you grill and trim the fat off meat and fish before you
eat.
GOOD SERVING FAT GRAMS
Tuna 100 g 0.2g
Salmon 100g 0.2g
Mackerel 100g 0.4g
OK SERVING FAT GRAMS
Egg 1 Large Egg 12g
Bacon 2 Slices 9g
Haddock 100g 9g
BAD SERVING FAT GRAMS
Kitkat 1 Bar 13.3g
Hamburger 1 Burger 21g
Butter 1 tbs 11g
Remember what you are trying to achieve and do not cover your meals in
dressings and sauces this only slows down your progress – you must agree this
is not good.

CALCULATE YOUR CALORIC INTAKE
Eating the correct amount of food for your body is essential. This can be
calculated by following the steps below.
 Complete section C of your EAT WELL worksheet as you

follow the steps
.
Step 1: Resting Metabolic Rate
Use the table below to calculate your RMR
AGE MALE FEMALE

10-18 years (bodyweight in KG x 17.5) + 651 (bodyweight in KG x 12.2) + 746
Step 2: Daily Energy Expenditure
Multiply your RMR by the appropriate number from the table below
Mostly sedentary (seated most of the day) RMR x 1.4

Moderately active (regular brisk activity) RMR x 1.7
Very Active (physically active during the day) RMR x 2.0

Step 3: Calculate total calorie intake for weight gain or loss
Take your figure from step 2 and multiply it by the appropriate figure from the
table below
WEIGHT GAIN WEIGHT LOSS

Multiply by 1.2 Multiply by 0.85
Step 4: calculate macro nutrient needs in grams
Protein See page 10 for grams

(then find the % by: protein grams x 4 ÷ calorie intake x 100
Carbohydrate (Total calorie intake x 0.6) ÷ 4 = grams
Fats 40 – protein % = Fat %
(then find fat grams by: Fat % X calorie intake ÷ 9 = grams

TIMING IT RIGHT
Okay so now you know what foods you can eat and how much per meal but
this is where the NuYu EAT WELL eating plan differs from the conventional ‘3
square meals a day’.
The traditionalist’s answer to weight loss is simply a case of reducing calories

by either eating less meals or drastically reducing food intake. Restricting food
intake is NOT the answer as statistics prove that over 90% of people who lose
weight this way will ultimately fail and will regain all their lost weight and gain
additional fat. This is due to the body’s metabolism slowing down and
increasing its fat stores because it assumes it is being starved. Following this
plan you will be eating 6 meals a day.
Yes that’s right 6 meals!
Now that may sound a lot but each meal will be balanced, have correct portion
sizes and will be timed correctly. This will allow your body to speed up its
metabolism and mobilise its fat stores. Resulting in you achieving your best
body ever and what’s more keeping it!! The key to this is simple; planning and
preparation. Simply divide your total grams by 6 to calculate requirements for
each meal.

PLANNING FOR SUCCESS
Now is the time to plan out your daily

nutrition, taking into account what time you
wake up, working hours, exercise time and
when you go to sleep.
You may be thinking it will be very difficult to

eat at regular intervals because work may get
in the way.
But it can be done.
Take a look at the following lists of foods and simply take a portion from each
column to make a meal and see what you can prepare and take with you.

Approved Foods
PROTEINS CARBOHYDRATES VEGETABLES

Chicken breast Wholegrain Asparagus
Turkey Breast Sweet
Bread Potato Artichoke
Lean Turkey Mince Yams Broccoli
Swordfish Squash Brussels
Haddock / plaice / Pumpkin Carrots
Sprouts
Salmon
Cod / mackerel Brown Rice Cauliflower
Tuna Basmati Rice Cabbage
Crab / lobster/ Wholewheat Celery
Prawns
shrimp Oat Meal
pasta Cucumber
Mixed Nuts Strawberries Green Beans
Sirloin Steak Melon Lettuce
Lean Beef/Turkey Apple Spinach / Kale
Lean
Minceham Orange Mushroom
Egg Whites Fat Free Yoghurt Tomato
Low fat Cottage Muesli Peas
Protein
Cheese Shake Peppers
Protein Bar Onion
 Use your imagination to make interesting meal combinations of proteins and

carbohydrates.
 Flavour foods with marinades, low sugar sauces, balsamic vinegar, Caesar
dressing.
 Grill or steam food to retain nutritional value
 Reduce tea or coffee consumption to 2-3 cups a day
See the back of this guide to view sample daily meal plans and recipes

GET YOUR SERVING RIGHT
What is a serving?
Most people overestimate how much food

should be on their plate and consequentially eat
too much food. How much you eat is as
important as what you eat. However get the
proportions and the ingredients right and you
have the winning formula. Weighing food is a
laborious chore and most people find it
intrusive and difficult to do over a long period
of time. On your journey to transformation you
can use a simple formula that is quick and
convenient.
Protein is usually available in convenient “fist

size” portions e.g. chicken breast, fish fillet, steak,
and this portion measures approximately 25 - 30g of protein which is on
average the amount the body can digest of any one source of protein at any
one time. Any excess over and above is literally “dumped” by the body after
extracting inherent proteins and natural fats. Overeating protein therefore is a
pointless waste of money and will NOT enhance your development.
Good carbohydrates such as brown rice, sweet potatoes and fresh pasta can be
measured in a similar way. In its dry state a handful or half cup of rice and
pasta when cooked will measure 30g which will be enough. Currently, the
trend is to fill the plate with rice or pasta and make a well for the sauce or
filling. The fist size measure with two or three vegetables along with your
protein will be sufficiently filling and provide a balanced meal. A side salad of
green lettuce and other vegetables will provide the essential insoluble fibre
that will not affect blood sugars.

VEGETABLES
Vegetables are a low G.I. wonderland. Virtually all vegetables have a low G.I.
and are high in fibre, nutrients, vitamins and minerals. A good rule of thumb
for vegetable selection is that “If it grows above ground the G.I. is low and
below ground the G.I. is high”.
Low G.I. High G.I.
Broccoli Potatoes
Cauliflower Parsnips
Green Beans Carrots
Butter Beans Swede
Spinach French Fries
Yams Beetroot
Sweet Potato
Cabbage
Peas
Vegetables also count towards your ‘5 a day’ target. Cooking can also raise the
G.I. level. For example a potato is normally about 85 but when cooked in the
oven or micro wave it raises it to 95, which means that it turns to sugar almost
as quickly as pure glucose. It also reduces some of the nutrient content. Try
eating vegetables raw with a tasty low carb/low fat dip as a snack. If you cook
them try steaming or cooking in a microwave as this avoids losing many of the
important nutrients. If you want to eat potatoes your best bet is boiled small
new potatoes.

FRUIT
Virtually all fresh fruit is low G.I. and also count towards you ‘5 a day’ Examples
of fruit on the G.I. are as follows:
HIGH MEDIUM LOW
Watermelon Mango Dried Apricots
Pineapple Kiwi Grapefruit
Banana Grapes Cherries
Raisins Peaches Tomatoes
Plums Fresh Apricots
Apples

LOW G.I. SHOPPING
Now that you have a better understanding of foods and how they affect weight
gain it will of course change your shopping basket. There are some preliminary
steps to take before you go to the supermarket:
 Clear out your cupboards of high G.I. products to avoid any further
temptations. If the thought of throwing them into the dustbin makes you feel
guilty, then donate them to your local charity shop or church charity who feed
the homeless.
 Eat before you shop. Shopping on an empty stomach may result in you buying
high G.I, fat and sugar rich foods.
 Initially, shopping may take a little longer than usual as you engage in reading
labels on food packaging. Using the 'Shopping trolley check list' will help speed
up the shopping process considerably.
 Choose fresh vegetables wherever possible, although most frozen vegetables
are more than adequate. Virtually all vegetables are low G.I. and high in fibre,
nutrients and vitamins. Remember cooking is the first stage of the digestive
process and the more you cook the less your digestive system has to do.
 Fresh Fruit – virtually all fresh fruits are low G.I. except for a few exceptions.
Fruits do not induce as high an Insulin response as root vegetables and other
processed foods do.
 Frozen, bottled, canned and dried foods – Frozen foods have virtually the same
nutritional value as fresh and can be a sensible alternative for busy people.
Bottled and canned fruit and vegetables are a third choice as the canning
process requires high temperatures. This may destroy some of the nutritional
value although tinned fish like tuna, salmon, pilchards and sardines are good
alternatives to have in your cupboards.

SHOPPING TROLLEY
Here is a quick guide to what should be going into your shopping trolley…
Remember colours- GOOD | CAUTION | BAD
FRUIT VEGETABLES
Banana Broccoli
Apples Cauliflower
Oranges Green Beans
Kiwi Carrots
Melon Sweet Potatoes
Grapes Jacket Potatoes
Papaya Parsnips
FRESH MEAT FRESH FISH
Chicken Tuna
Turkey Salmon
Pork Mackerel
Beef Trout
Ham Cod
Haddock

PACKED MEATS TINNED FISH
Bacon Tuna in Brine
Salami Pre-packed Mackerel
Sliced Chicken Crab
Sliced Turkey Pilchards
Sliced Beef Sardines
Sliced ham Pastrami
PACKETS PACKED FISH
Mixed Beans Smoked Salmon
Brown pasta Smoked Mackerel
Brown Rice OTHER FOODS
Basmati Rice Mineral Water
Pilau Rice Diet Soda
Lentils
Thai Green/Red Curry
Tomato Pasta sauce

HOW TO READ FOOD LABELS
You should now have a clear understanding about the different food types and
their effect on weight gain or weight loss. You should also feel more confident
in being able to size your plate and eat the right amount of food. We will now
further develop your knowledge and understanding of food labels, so you can
select the right foods when you are shopping and use your understanding to
make good nutritional choices.
Food labels and the information on packaging can be confusing and easy to
misread. Sometimes the information is deliberately vague and sometimes
misleading. In our fat phobic world we often see products marketed as
‘virtually fat free’ or ‘less than 5% fat’ or with words like ‘May contribute to
healthy heart’ which you then associate them with good foods. Those ‘virtually
fat free yoghurts’ may contain as much as 27g of carbohydrates which
acquaints to over 5tsp of sugar. The reason is that when you remove fat from a
product to give it back its taste manufacturers often add sugar. Remember,
every 5g of carbohydrates is one teaspoon of sugar.
What appears to be just a carbohydrate often contains other food types such
as proteins and fats, particularly packaged foods and you should be aware of
the ‘added content’ when planning meals.
Example – sample product
Typical Cooked Weight Uncooked Weight 100g

Energy
composition 908Kj/215Kcals
140g provides 1420Kj/335Kcals
provides
Protein 6.4g 11.9g
Carbohydrates 38.7g 65.1
Fat 3.8g 3.0g
Of which sugars 3.5g 8.5g
Of which saturates 0.7g 1.1g

WHAT IT MEANS
Energy – Do not be too concerned with calories as we are more concerned

with food values.
Protein – you need to take account of the proteins in foods other than the
meat, fish or poultry you have on your plate.
Carbohydrates – All of the carbohydrates will turn to glucose [sugar] The 38g
of carbohydrates represents 7.5 tsp of sugar therefore, eat sparingly i.e. a
portion of 30g cooked weight will cost you an additional 2tsp of sugar.
Fats – This is very low in fat. Low fat foods generally have less than 5% fat.
GOOD FOOD CHOICES WHEN EATING OUT
Large portion sizes contribute to expanding waist lines therefore, we need

think seriously about ordering large or extra-large portions. A quarter pounder
with fries and a milk shake will provide you with 111g of carbohydrates, a
whopping 22tsp of sugar, and massive 70g of saturated fat – that aint good!
Typically the majority of food on a plate is carbohydrate. In restaurants this is

usual because carbohydrates are cheap and therefore, give the impression of
“value for money”. Conversely proteins are relatively expensive.
Fast food outlets have pioneered the concept of “going large” for a modest
increase in cost. The extra ‘value’ is always carbohydrates and usually high in
fat. Most carvery’s and ‘all you can eat buffets’ limit the amount of meat on
the plate whilst offering unlimited portions of soggy, overcooked vegetables
including; roasted potatoes, mashed potato, a variety of vegetables and sauces
and gravy. All of which are o.k. in small quantities but which have a dramatic
effect on glucose intake.

At restaurants look for healthy or lighter options or simply just ask the waiter if
you can have the meal prepared without extra sauces and dressings and most
places will substitute fries for new potatoes or veg.
EATING OUT UNPLANNED
With all the best will in the world there are going to be days when everything
does not go to plan and you’re stuck out and about with no planned food and
no idea what time you will be home to prepare a decent meal.
Listed below are some common food outlets and what I suggest you choose off
the menu to minimise the damage to your progress. Please don’t stray away
from what’s listed!
SUBWAY
Subway offers a range of subs on the low fat menu 6g or less. Stay away from
the regular menu and footlongs!
The table below shows the subs nutritional value when on wheat bread with
lettuce, tomatoes, pickles, green peppers, olives and onions.
6inch sub Kcal Protein Carbs Sugar Fat Sat Fibre Sodium Salt equiv
Beef 272 24 39 2.5 4.1 1.7 4.0 1.0 2.5
Chicken Breast 298 28 40 2.5 4.8 1.6 4.0 1.1 2.6
Ham* 259 19 39 3.3 4.5 1.7 4.0 1.2 3.1
Subway Club™ 299 29 39 2.9 5.0 1.9 4.0 1.5 3.7

Sweet Onion Chicken Teriyaki 352 29 51 12.5 5.3 1.7 4.4 1.5 3.7
Turkey Breast** 256 20 39 2.8 4.1 1.5 4.0 1.2 3.1
Turkey Breast** & Ham* 267 21 39 3.1 4.5 1.7 4.0 1.4 3.4
Veggie Delite™ 203 9 38 2.5 2.6 1.1 4.0 0.6 1.5
Table source: http://www.subway.co.uk/

KFC
You must stay away from the meals (twisters and zinger burgers and wraps) fat
content and carbs are way too high.
Simply have a few pieces of chicken breast or salad.
Original Recipe Chicken - Breast

Energy: 267Kcal, Protein: 32.1g, Carbohydrates: 7.2g, of which are sugar: 0.5g,
Fat: 12.5g, of which are saturated: 2.9g, Sodium: 0.6g, Salt Equivalent: 1.4g
Original Recipe Chicken - Rib

Energy: 231Kcal, Protein: 24.3g, Carbohydrates: 5.1g, of which are sugar: 0.4g,
Fat: 13.0g, of which are saturated: 3.0g, Sodium: 0.4g, Salt Equivalent: 1.1g
Original Recipe Chicken Salad (No Dressing)

Energy: 246Kcal, Protein: 24.0g, Carbohydrates: 18.7g, of which are sugar:
0.5g, Fat: 8.7g, of which are saturated: 2.6g, Sodium: 0.8g, Salt Equivalent: 2.0g
Nutrition source: http://www.kfc.co.uk/nutrition/

NANDO’S
Nando’s offer a huge menu but unfortunately the fat and carb content is of
equal size! The 3 best are below and I have to say the mixed leaf salad is a 5
Star choice!!
Mixed leaf salad
Energy (Kcal) 229

Protein (g) 40
Total Fat (g) 6.1
Saturated Fat (g) 1
Total Carbohydrates (g) 8.7
Carbohydrates - Sugar (g) 8.1
Salt EQ (g) 1
Peri Peri Chicken 3 wings
Energy (Kcal) 169

Protein (g) 19
Total Fat (g) 10
Saturated Fat (g) 3
Total Carbohydrates (g) < 0.1
Carbohydrates - Sugar (g) < 0.1
Salt EQ (g) 1.1

Chicken Breast fillet burger
Energy (Kcal) 446

Protein (g) 47.4
Total Fat (g) 10.6
Saturated Fat (g) 1.9
Total Carbohydrates (g) 40.1
Carbohydrates - Sugar (g) 3.7
Salt EQ (g) 1.9
Nutrition source: http://www.nandos.co.uk/
MCDONALDS
After looking through the entire menu I have to say McDonalds is the menu
with the highest fat and carb content.
Toasted Deli Chicken salad (no cheese white bread)

Energy (Kcal) 360
Protein (grams) 22
Carbohydrates (grams) 56
of which sugars
4
(grams)
Fat (grams) 5
of which saturated
1
fat (grams)

Grilled chicken salad (no bacon)
Energy (Kcal) 115

Protein (grams) 18
Carbohydrates (grams) 6
of which sugars
3
(grams)
Fat (grams) 2
of which saturated
0
fat (grams)
Fibre (grams) 3
Salt (grams) 0.7
Nutrition source: http://mcdonalds.co.uk/
Now you must avoid these at all costs! Just because some of them are
reasonable does not mean you can include them in your eating plan on a
regular basis.
REMEMBER; these are a last resort option, you can more than likely find a
sandwich store or supermarket nearby to make a healthy sandwich or grab a
pack of nuts and fruit.

DAILY MEAL PLANS
Sample daily meal plans
For 1800 Kcal Kcal Protein g Carbs g Fat g

BREAKFAST
2 slices wholegrain toast 174 7 34 2
2 tsp olive oil spread 57 0 0 6
1 glass orange juice 54 1 13 0
MID MORNING
2 apples 94 1 24 0
1 cereal or energy bar 154 3 20 7
LUNCH
1 wholewheat pitta bread (80g) 174 7 34 2
2 tsp olive oil spread 80 0 0 9
70g turkey 74 17 0 1
Salad bowl 15 1 2 0
MID AFTERNOON
150g low-fat fruit yoghurt 135 6 27 1
125g berries 27 1 6 0
WORKOUT
2 rice cakes 174 2 42 1
DINNER
175g grilled white fish 168 37 0 2
Large Sweet potato 345 5 84 1
85g carrots 20 1 4 0
85g courgettes 16 2 2 0
TOTALS 1800Kcal 91g 328g 32g

BREAKFAST
1 bowl muesli (60g) 220 6 40 5
200ml skimmed milk 66 7 10 0
MID MORNING
94 1 24 0
2 apples
LUNCH
Large baked potato 306 9 71 0
1 tbsp olive oil spread 85 0 0 9
100g tuna in brine 99 24 0 1
Salad bowl with 1 tbsp vinegar dressing 114 1 2 11
MID AFTERNOON
WORKOUT
2 bananas 190 2 46 1
DINNER
120g grilled chicken 176 36 0 4
85g pasta 296 10 64 2
1 tbsp olive oil 99 0 0 11
125g broccoli 30 4 1 1
125g carrots 30 1 6 1
1 tbsp tomato salsa 18 1 3 0

BREAKFAST
2tsp olive oil spread 57 0 0 6
2 scrambled or poached eggs 160 14 0 12
MID MORNING
1 banana 95 1 23 0
100g berries 27 1 6 0
LUNCH
Pasta salad made with:
100g pasta 348 12 76 2
85g tuna in brine 84 20 0 1
100g chopped peppers 32 1 6 0
1 tbs oil dressing 99 0 0 11
1 orange 59 2 14 0
MID AFTERNOON
1 small cereal bar 154 3 20 7
WORKOUT
500 ml juice 500ml water 180 3 44 1
POST: 1 meal replacement shake 174 18 26 0
DINNER
100g grilled turkey breast 105 23 0 2
100g noodles 388 12 76 6
85g kale 20 2 1 1
85g cauliflower 24 2 2 1
EVENING
½ mango 86 1 21 0
2 weetabix 150ml skimmed milk 191 9 37 1

For 2500 Kcal Vegatarian Kcal Protein g Carbs g Fat g
BREAKFAST
2tsp olive oil spread 57 0 0 6
2 tsp honey 86 0 23 0
150g fat-free fruit yoghurt 135 6 27 1
MID MORNING
2 apples 94 1 24 0
1 cereal bar 154 3 20 7
LUNCH
1 large baked potato 306 9 71 0
60g hummus 112 5 7 8
125g sweetcorn 153 4 33 2
Salad bowl 15 1 2 0
1tbsp oil/vinegar dressing 99 0 0 11
MID AFTERNOON
200g strawberries 54 2 12 0
WORKOUT
500 ml juice 500ml water 180 3 44 1
POST: 1 meal replacement shake 174 18 26 0
DINNER
1 wheat tortilla filled with: 144 4 33 1
150g marinated tofu (or quorn) 110 12 1 6
90g Shredded mixed veg 38 3 6 0
85g boiled brown rice 303 6 69 2
125g spinach 24 3 1 1
EVENING

MEAL IDEAS AND RECIPES
Spicy Chicken with rice
Serves 2
 2tsp sunflower oil

 2 chicken breasts
 175g brown rice
 1 onion, chopped
 2 garlic cloves, crushed
 1-2 tsp curry powder (to taste)
 1tbsp tomato puree
 45ml water
1. Cook the chicken breasts under a hot grill for 10-15 mins,
turning whilst cooking
2. Boil rice for 20mins
3. Meanwhile, heat oil in large pan and cook onion for 5 mins until
golden
4. Add garlic and curry powder and cook further 2 mins
5. Cut chicken into chunks and add to pan with tomato puree and
water
6. Cover and cook for a further 5-10 mins
7. Serve with rice and green veg
NUTRITIONAL INFORMATION (per serving):
Calories Protein Carbs Fat Fiber

657Kcal 58g 74g 16.1g 2.2g

Chilli con carne (vegetarien)
Serves 2
 1 clove garlic, crushed

 1 green or red pepper, chopped
 ½ tsp chilli powder (to taste)
 225g canned tomatoes
 50g red lentils
 300ml water
 175g basmati rice
 200g red kidney beans
1. Place garlic, onion, pepper, chilli, tomatoes, lentils, water and

rice in a large pan
2. Bring to the boil and simmer for 20 mins
3. Add drained kidney beans and cook for further 5 mins
4. Season to taste and serve with broccoli or green salad

550Kcal 21g 119g 2.3g 10.4g

Noodles with prawns and green beans
Serves 2
 225g fresh whole green beans

 175g egg noodles
 1tsp oil
 175g peeled prawns
 1tbsp soy sauce
1. Cook green beans in a little boiling water for 5 mins, then drain
2. Cook noodles in large pan for 10 mins
3. Meanwhile, heat oil in a wok and stir fry prawns fr 2 mins
4. Add beans, noodles and soy suace and heat through

483Kcal 32.4g 66g 11.8g 5.2g

Mairnated Tofu with noodles
Serves 2
 2tbsp soy sauce

 2 tbsp dry sherry
 1 tbsp wine vinegar
 225g tofu, cubed
 1tbsp olive oil
 1 clove garlic, crushed
 1 piece fresh root ginger, chopped
 1 red pepper, sliced
 100g mange tout
 1 tsp cornflour
 175g noodles cooked in water
1. Mix soy sauce, dry sherry and wine vinegar together

2. Add tofu and leave for at least 30 mins in fridge (best overnight)
3. Heat il in wok and stir fry the garlic, ginger and vegetables for 4 mins
4. Remove tofu from marinade
5. Blend marinade with cornflour and pour over the vegetables
6. Stir until sauce has thickened
7. Place vegatables and sauce in a serving dish
8. Str fry tofu for 2 mins then add to vegetables
9. Serve with noodles

533Kcal 21g 75g 18.5g 3.8g

Mexican tuna filling (for potatoes or pitta breads)
Serves 1
 100g tuna in brine, drained

 2 tbsp tinned red kidney beans
 2 tbsp sweetcorn
 Dash of tabasco or chilli sauce
1. Combine all ingredients in a saucepan

2. Heat through
NUTRITIONAL INFORMATION (per serving)

247Kcal 34g 22g 2.8g 5g

Chick pea filling (for potatoes or pitta breads)
Serves 1
 Half an onion
 ½ tsp coriander and cumin, or curry powder
 100g canned chick peas, drained
 2 tbsp plain yoghurt
1. Blend all fresh ingredients in food processor until smooth, or

mash with a fork
2. Serve as is, or heat through along with a potato in oven

149Kcal 10.3g 21g 3.4g 4.1g

Spanish potato omelette
Serves 2
 450g potatoes
 1 tsp oil
 6 eggs
 Salt and black pepper
 Paprika
1. Boil potatoes in their skins

2. Cool and cut into thick slices
3. Cook onion in oil for 5 mins, then add potatoes
4. Beat eggs with salt and pepper and pour into the pan with
onions
5. Sprinkle with paprika to taste, lower the heat and cook for 5
mins until nearly set
6. Finish off under a hot grill for 1-2 mins
7. Serve with a tomato salad

458Kcal 27g 40g 22g 3.1g

Potatoe and fish pie
Serves 2
 450g potatoes
 200g white fish fillets (cod or plaice)
 45ml skimmed milk
 2 eggs
 1 tbsp parsley
 1 tbsp lemon juice
1. Cut potatoes into chunks and boil until tender

2. Drain, then mash with flaked fish, milk, eggs, parsley and lemon
juice
3. Place in a dish, then cook in oven at 2000C / gas mark 6 for 20
mins
4. Serve with green vegetables

352Kcal 33.3g 39.4g 7.9g 2.8g

EAT WELL WORKSHEET
SECTION A: Your goal
“ I want to
…………………………………………………………………………………………………………………………
…………………………………………………………………………………………………………………………
……………………………………………………………………………………………”
This will take ________ weeks therfore my goal will be achieved on this date
______________________
SECTION B: Protein requirement
Based on my starting weight of __________lbs I must consume

_________grams of protein per day.
SECTION C: Caloric needs
RMR = ____________
Daily expenditure = _________________
Total Calories needed = ___________Kcal
Protein % = Carbs 60% Fat % =

Protein __________g Carbs__________g Fat__________g
Per meal this equates to (divide by 6)
Protein ______g Carbs______g Fat______g

SECTION D: Body measurements
Measure the arms and legs measure at the widest part. For chest take the
measurement on the nipple line. For the waist take the measurement around
the belly button line.
Starting Weight ________________________
Left Right
Arms
Chest
Waist
Hips
Thighs
Calves

Eat Well: Your Guide To Effective Nutrition

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EAT WELL

Your guide to effective nutrition

Written by Richard Portman

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PLEASE NOTE: There is no secret answer to good nutrition. You must

ESTABLISHING YOUR AIMS AND GOALS

Goal setting is used by top-level athletes, successful

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Write it down clearly and in detail, for example:

 Now complete section A on your EAT WELL worksheet.

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In Psychology this is known as Cognitive Dissonance – this is where stress

NO, NO, NO!

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YOUR RELATIONSHIP WITH FOOD

What view do you have on food - What is it for?

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This creates a high level of blood sugar.

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 Eating increased levels of protein which takes longer to digest making

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This eating plan is based on using Low GI (Glycaemic Index) Carbohydrates

First Step – Carbohydrates, the good and the bad!

 Many low G.I. foods tend to be nutritionally healthy like green

 Low G.I. foods are very important in managing diseases, such as

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GOOD CAUTION STOP

LOW GI<55 MEDIUM GI HIGH GI>70

Dried Apricots 31 Rye Bread 50 Rice Crispies 82

Brown Pasta 37 Brown Rice 58 Jacket 95

Rye Bread 37 Basmati Rice 58 White Rice 98

Muesli 43 Pasta 70 Bagel 72

Carb Rule Number 1

Wherever possible choose the Lowest G.I. Foods.

Carb Rule Number 2

Carb Rule Number 3

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HOW MUCH PROTEIN DO YOU NEED PER DAY?

Your daily protein requirement can be calculated simply by multiplying your

For fat loss: Multiply your Body weight in lbs by 0.8

For muscle gain multiply your body weight in lbs by 1.0

This gives your total requirement per day.

Look good, feel great |www.nuyufitnesstraining.com P a g e | 11

Protein Protein for

An 80 Kg person would need 141 Grams of protein. Meaning 6 meals

WHAT IS YOUR PROTEIN REQUIREMENT?

 Now complete section B on your EAT WELL worksheet.

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PROTEIN FOOD PROTEIN AMOUNT

Chicken Breast 28 Grams

Turkey Breast 25 Grams

Beef Steak 30 Grams

Salmon Fillet 20 Grams

Tin Tuna 30 Grams

Large Egg 12 Grams

DO YOU FIND IT DIFFICULT GETTING ALL YOUR PROTEIN?

Look good, feel great |www.nuyufitnesstraining.com P a g e | 13

GOOD SERVING FAT GRAMS

Tuna 100 g 0.2g

Salmon 100g 0.2g

Mackerel 100g 0.4g

OK SERVING FAT GRAMS