Active Woman - Nutrition

Jenny Tschiesche

Jenny Tschiesche

• Author, presenter, public-speaker

• Leading UK nutrition expert

• Specialise in women, children and sportspeople

• Contribute to national TV, Radio, newspapers and magazines.

The Harvard medical school

 Research done since the 1990s shows beyond all doubt that you can lower your risk for the most serious diseases of our time by following a healthy diet. Healthy eating, based on this new science, can ward off 25% of all cancers and, combined with exercising regularly and not smoking, can prevent possibly 90% of cases of type 2 diabetes.

• What percentage of your plate is carbohydrate/protein/fruit and vegetables?

Plate Diagram

Ideal Food Plate

Blood Sugar Balance

high

low

poor concentration,irritability,dizziness,lack of energy

stimulants: sugar, refined carbohydrates, caffeine,nicotine, alcohol, stress

insulin released from pancreas

ideal

Blood Sugar Balance

What to eat?

Breakfast cereals

15g of sugar per 100g product is ‘a lot’ of sugar according to NHS Guidelines

• Yogurt with honey and fruit• Peanut butter on wholemeal toast• Smoothie made from fruit, milk & yogurt• Eggs on whole grain toast• Cold meats or cheese and wholegrain

crackers• Kippers and poached eggs• Omelette• Wholegrain or buckwheat pancakes

Other Useful Breakfasts

Snacks

• Ryvita or oatcake with nut butter and mashed banana

• Apple or pear with some nuts  • Boiled egg• Small chunk cheese and oatcakes• Fruit and seeds• Hummus with some vegetable sticks • Left-overs e.g. cold meat and cooked

vegetables• Bliss Balls

Recipe Planning and Cheats Tips

Mon Tues Weds Thurs Fri Sat Sun

B-fast

Lunch

Dinner

Snacks

Balanced Meals – 6 Things6. Drink

1. Carbohydrate

2. Protein

3. Calcium4. Vegetable

5. Fruit

Source: Food Inc.