Innate WINTER wellness - week 2 nutrition plan

Hello and welcome to week 2!

How did you find the first week? Are you making some small changes to your diet? You will notice that many of the recipes contain good quality, unprocessed foods that are high in fibre, protein and complex carbohydrates. Many of us consume too many simple carbohydrates (found naturally in fruits, milk, milk products and in pre-packaged foods such as candy, table sugar and soft drinks). Complex carbohydrates (peas, beans, wholegrains and vegetables) on the other hand, provide vitamins and minerals as well as glucose, the bodies most readily available fuel source. 

Accordingly, simple carbs are often referred to as 'empty calories' as they provide no nutritional benefit. They also cause a rapid spike in blood sugar levels followed by a quick drop, leaving you feeling hungry again. Furthermore, a diet high in sugar has been linked to elevated blood cholesterol as it causes your liver to produce more 'bad' (LDL) cholesterol. High cholesterol is one of the top 5 modifiable risk factors for cardiovascular disease and something that often goes undiagnosed. 

The Australian Dietary Guidelines recommend 45-65% to energy need to come from carbohydrates. It is the bodies preferred fuel source and is an important energy source when exercising. Most of your carbohydrates should come from complex carbohydrates such as starches and naturally occurring sugars, rather than refined sugars that we find in simple carbohydrates. Can you aim to include more vegetables, beans and wholegrains into your diet?

I hope you enjoy the recipes in week 2 of the Innate Wellness nutrition plan.

BREAKFAST

LUNCH

SNACKS

DINNER

DAIRY AND VEGAN / VEGETARIAN ALTERNATIVES