Why good nutrition is


and how I can

improve yours!

What is Good Nutrition?

Good Nutrition is giving your body all the vitamins, minerals and nutrients that it needs for optimum health. If your body is given the best fuel possible, it will function better. Optimum health leads to better quality of sleep, more energy, healthier skin, hair and nails. Your body will have the ability to fight off viruses and infections more effectively and you will decrease your risk of certain illnesses.

How Can I Improve My Nutrition?

  • The most effective way to improve your nutrition is to cut out ‘readymade’ meals, takeaways and snack bars and start cooking from scratch more often. Start by cooking just a couple of meals from scratch each week and build up over a few weeks until you are eating as many homemade meals as you can each week, eventually cutting out all processed foods.

  • Start eating more nutrient dense foods – choosing foods that have lots of nutrients packed into them such a fruit, vegetables, nuts, milk, natural yogurt, lean protein, brown rice, and cottage cheese.

  • Increase your daily fibre intake by making smart switches from white bread to wholemeal, white rice to brown rice. Keep the skin on some of your fruit and vegetables when you eat them and add lentils and beans to your meals.

  • Increase your intake of healthy fats by eating avocados, nuts and seeds. Boost your consumption of essential fatty acids by adding oily fish like mackerel, sardines and salmon to your meals 2-3 times per week.

  • Drink Up! The average amount of water you need each day is 2-3 litres! That’s approx. 13 cups for men and about 9 for women. Hydration is essential for cognitive function. Even a 1% drop in your water level can affect your ordinary daily functions. Your brain is 75% water, your bones 25% and your muscles 75% so you need to keep your water levels topped up to keep your body working at it’s best.


How Can I Help You?

Head over to my recipe page, and learn how to cook nutritious meals from scratch.  My easy to follow, healthy recipes will kick-start you back to great health. No diets, no counting calories, just healthy homemade meals, snacks, smoothies and even cakes that are all packed full of important nutrients. Recipes are added every month and if you’re feeling like really going for it, follow my 10 minute home workouts too – all part of the membership!

Jo Bond, Decote Fitness 2016

© 2016 Decote Fitness. Proudly created and designed by www.danceschooldesign.co.uk

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