The importance of a good and balanced diet for your health and fitness is huge. A proper diet is crucial for the body to get the nutrition it needs and to have the energy it needs to perform during a workout and in your daily life. Remember, you can never out-train a bad diet.

Before we talk about HOW and WHAT to eat, here’s a summary of Peter's Eating Guidelines.

EATING GUIDELINES

Drink water the first thing in the morning
Plan your time to give cooking and eating proper time and space.
Have a meal plan and prep
Eat slowly
Eat to 80% full
Fill up with vegetables
Eat protein to every meal
Mostly eat whole foods
Snack only when you don’t have access to a full meal
Don’t have unhealthy food at home.

EATING SLOWLY

Mindfulness is crucial in today’s fast-paced world and eating slowly is one of the most effective ways to practice mindfulness and become more conscious of what you are eating.

It takes about 20 minutes from the start of your meal for your brain to send out satiety signals and hormones that indicate you are full. If you eat too quickly then you will completely miss these hunger and satiety cues and you are very likely to have eaten too much before you realize you are full. You may even be tempted to go back for seconds or dessert.

Eating slowly can provide enormous benefit at very little effort:

People who eat slowly tend to be less overweight and also gain less weight over time compared to quicker eaters.
Eating slowly increases how satisfied you are with what you ate (which is more than just being “full”).
People who feel satisfied from a meal are less likely to experience cravings soon afterward.
Eating slowly increases how full you feel after a meal and you stay full longer.
Eating slowly reduces the number of calories you eat in general (which can lead to weight loss or better weight management).
Eating slowly improves digestion (digestion start in the mouth, so gulping down food sabotages that process), and when food isn’t digested properly, we get indigestion and other GI problems.

As simple as “just eat slower” sounds, you will find that a lot easier said than done. This is why it’s important to break your goal or habit down into tiny actions that you can do to make it easier.

Just slow down - Sure, 15-20 minutes to eat a meal might be ideal, but it’s a HUGE jump for many people. My best advice is to just to start where you are and work your way up from there, taking one tiny step at a time. If you usually finish your food in 2 minutes, then try and aim for 4 or 5 minutes instead. This is all about intention and getting 1% better every day because all those tiny improvements add up over time.
Set time aside to eat - Many have come to associate “lunch break” to be catch up on emails or browse social media and “dinner time” to be TV time. Focus more on creating real eating time where all you do is eat and spend quality time with friends and family.
Chew more thoroughly and eat more foods that need chewing - Focus on chewing more thoroughly and slowly than you normally do, aiming to gradually increase the length over time. Wholefoods like fibrous vegetables, fruits, nuts, seeds, and protein generally contain a lot more fiber or substance to them that requires a bit more work before you can swallow.
Put the knife and fork down regularly - Try putting your utensils down in between bites so that you can sit back, relax, breathe, drink something, and be more social if you’re eating with others.

EAT TO 80% FULL

Going hand-in-hand with eating slowly is the habit of eating to 80% full. When you eat slowly, you are better able to pay attention to just how hungry or how full you actually are. And when you are deliberately trying to eat to 80% full, you have to eat slower in order for your satiety signals to start kicking in and to make sure that you don’t overeat.

What does “80% full” mean?

In short, “80% full” is that sweet spot between being hungry and being full or even stuffed. It’s when you simply no longer feel hungry. This is a great place to be at if you are aiming to lose fat or maintain a healthy body weight, especially if you combine it with healthy food. The goal is to avoid ending up “stuffed” and therefore eating too much.

Avoid this common mistake!

Eating to 80% full is not the same as eating 80% of what’s on your plate and then throwing the other 20% away. Ideally, you want to get to the point where you are in-tune with your hunger and serve yourself exactly the right amount. However, this takes practice.

Benefits of eating to 80% full

Eating to 80% full has both short-term and long-term benefits. Apart from simply helping you avoid eating too much in the moment, it also teaches the skill of appetite awareness. It helps you build a more intuitive understanding and control of your hunger / fullness.

Over time, you will gain a better sense of your hunger and satiety cues and will also be able to better distinguish between physical hunger and cravings or other kinds of more emotional hunger.

Think of eating slowly and eat to 80% full as a safety net to fall back on. We are big on healthy habits like eating lots of protein and vegetables, but we also know that life gets messy and it isn’t always possible to eat exactly what we want. Rather than letting everything fall apart because you can’t eat the perfect meal, you can still choose to eat slowly and mindfully.

Now, before we can begin to talk about food and WHAT to eat, we need to talk about the most important nutrient in your diet……

WATER

The most important nutrient your body needs is water. Adequate hydration is responsible for optimal physical, mental, and all other bodily processes. You can drink too little water. You can also drink too much.

Learn how to hydrate optimally with our tips below:

Each of your 30 trillion cells is made up of about 70% water. Water plays many roles in your body, including maintaining electrolyte balance and blood pressure, lubricating joints, regulating body temperature, improve digestion, burn fat more effectively, skin health, increase energy, and promoting cell health.

This is why it is important to drink plenty of water from the moment you wake up in the morning until about 3 hours before bedtime (We don't want to keep getting up to the bathroom the whole night). Aim to consume 2.5 - 3.5 liters per day and try to drink 0.5 - 1 L the first thing in the morning.

It may seem obvious but try to avoid all sugary drinks such as soft drinks. They are no good for you and even the sugar-free versions are full of chemicals and artificial flavors.

While everyone knows that it’s important to stay hydrated, doing so can be difficult at times.

8 WAYS TO DRINK MORE WATER

1. Drink one big glass of water the first thing in the morning.

An easy way to boost your water intake is to simply drink one big glass the first thing in the morning. A glass of cold water in the morning help you wake up and it boost your alertness and get your body and digestive system going.

2. Understand your fluid needs

A common recommendation for daily water intake is 2 liters, but a study from The National Academy of Medicine recommends that men drink about 3,7 L and women about 2,7 L of fluid per day, including the fluid from water, other drinks, and foods. However, it also depends on your activity level, location and health status.

3. Set a daily goal

Setting a daily water intake goal can help you drink more water. Simply the act of setting a goal can be motivating and make you more likely to make positive changes that last. It can also help to record your progress, which can keep you motivated to achieve your goal, and making it a habit.

4. Always keep a water bottle with you

Keeping a water bottle with you throughout the day can help you drink more water. When you have a water bottle, you can easily drink water in any setting. Keeping a water bottle handy can also serve as a visual reminder to drink more water. If you see the bottle on your desk or table, you will constantly be reminded to drink more.

5. Flavor your water

If you dislike the flavor of water, or just need a bit of flavor to help you drink more, you have many choices. You can simply squeeze a little lime juice in it to make it a bit more exciting. You can also use a fruit-infuser water bottle which makes the water a bit more delicious and fancier.

6. Set reminders

You can also set reminders to drink more water using an app or the alarm on your phone. For example, try setting a reminder to take a few sips of water every 30 minutes, or set a reminder to finish drinking your current glass of water and refill it every hour.

7. Drink one glass of water before each meal

Another simple way to increase your water intake is to make a habit of drinking one glass of water before each meal. Moreover, sometimes your body may mistake feelings of thirst for hunger. Drinking a glass of water before eating can help you discern whether you are feeling true hunger. This one is especially good for you who is trying to lose weight as drinking a glass of water before a meal may help you eat fewer calories at the following meal.

8. Eat more foods high in water

One simple way to get more water is to eat more foods that are high in water.

Fruits and vegetables that are particularly high in water include:

Lettuce: 96% water
Celery: 95% water
Zucchini: 95% water
Cabbage: 92% water
Watermelon: 91% water
Cantaloupe: 90% water
Honeydew melon: 90% water

In addition to their high fluid content, these fruits and vegetables are packed with vitamins, minerals, and antioxidants that promote your overall health.

The Caffeine

Contrary to some popular belief, caffeine is not bad for you. Caffeine is a performance enhancer, and as long as it is taken in reasonable doses (one large cup of coffee per day is good), will not have an adverse effect on your long-term or adrenal health. Finish your last cup of coffee by 2:00 PM for optimal sleep.

FOOD

Nutrients are needed for our bodies to grow and function correctly. We need a whole range of nutrients, for a variety of reasons and in many different quantities. The ones that we need in large amounts are called macronutrients. The three macronutrients are carbohydrates, fats and proteins.

PROTEIN

The word protein means “of prime importance”, and protein is certainly important to our health, but despite of being a key nutrient for optimal body composition and health, many people are drastically under-eating protein.

Proteins are an essential nutrient and can be broken down into 20 building blocks known as amino acids. Out of these 20 amino acids, 9 are considered to be essential as the body cannot synthesize its own, meaning we must get these from animal and plant sources. The other 11 aminos can be synthesized by the body, making them non-essential.

Protein provides the body with building blocks for making and repairing muscles, bones, hair and skin and helps the body grow. Enzymes that control all body processes from growth to digestion are also made of protein.

A diet that has enough protein in it has been shown to benefit those who are wanting to:

1. Lose weight

2. Maintain a healthy weight

3. Build muscles

4. Improve their general overall health.

And the reasons for this are:

Protein reduces the levels of your hunger hormone ghrelin, increasing levels of your satiety hormone leptin and reduces cravings.
Protein boosts your metabolism as more energy is required to break it down in the body.
Protein forms the building blocks of muscle, helping you to build muscle and strength. It also helps to prevent muscle loss while dieting or as you get older.
Protein can improve your bone health by helping to reduce the risk for osteoporosis and fractures. It’s been shown that people who eat more protein tend to have better bone health as they age.
Protein helps the body repair tissues and organs and speeding up recovery after a workout, illness or injury.

Quality protein sources:

Meat: Beef, lamb, pork, wild game
Poultry: Chicken, duck, eggs, ostrich, turkey
Fish & Seafood: All
Dairy: Cottage cheese, plain yoghurt, Greek yoghurt, protein powders (whey and casein)
Plant-Based: Beans, chickpeas, lentils, peas, nuts, spirulina, quinoa, seeds, protein powders (rice, hemp, soy), tofu and tempeh

How much protein should we eat each day?

The Dietary Reference Intake for preventing deficiencies is 0.8g of protein per kg of body weight, but most people would benefit from consuming around 1.4g – 1.8g of protein per kg of body weight.

You might have heard that a high protein intake harms the kidneys. This is a myth when it comes to healthy people and pose no health risk at all.

To know that you’re eating enough protein, you can use an app like MyFitnessPal or Lifesum.

CARBOHYDRATES

Everyone can and should have some carbs in their diet. Without them we’re missing out on some great performance and health potential.

Carbs can be quite controversial. On one end of the spectrum, most people eat way too many carbs. On the other end of the spectrum, some people have been told to fear carbohydrates. Whenever there are two extremes, the answer usually lies somewhere in between. Yes, most people tend to eat too many of the wrong carbohydrates, but there is no need to fear them either.

What are carbohydrates?

Carbohydrates are primarily a source of immediate energy for all of your body’s cells, muscles and the brain. When people think of carbs, bread, cereal and pasta is often what comes to mind. But, by eating vegetables, fruits, potatoes, rice, beans, seeds and whole grains you’ll get good carbs as well as important fibers that our body needs.

There are two types of carbohydrates: simple and complex. All carbs we consume are digested into monosaccharides or simple sugars before they’re absorbed by the body. It’s just that the “healthier carbs” are digested and absorbed much slower than the “non-healthy” carbs.

Remember, carbs aren’t evil, but like most food, it’s a good idea to consume them in moderation and from high-quality sources.

The smart carbohydrate “superstars” are:

Starchy Vegetables: Butternut squash, potatoes, pumpkin, sweet potatoes.
Whole Grains: Amaranth, barley, buckwheat, oats, quinoa, rice (brown, red or wild), sorghum, spelt, sprouted grains or breads, wheat berries, etc.
Legumes: Beans, chickpeas, lentils, peas, pulses, etc.
Fruit & Vegetables: Pretty much all of them

VEGETABLES

I must write a few words about vegetables. “Veggies” are nutritional powerhouses and tend to be the foundation of just about every healthy diet out there. Most people are already sold on the benefits of eating vegetables, even if it is sometimes easier said than done.

Even though all vegetables are great, aim for a big variety in colors. Each color provides its own unique health benefits and the wider variety of colors you can get in your diet, the better.

Benefits of eating veggies:

They are nutritional powerhouses and help you to avoid nutrient deficiencies, reduce your risk of disease, boost your immune system, lower inflammation, improve recovery and performance, and generally raise your overall level of health.
Vegetables help you feel fuller and stay fuller for longer and therefore make weight loss and weight maintenance easier.
Vegetables improve your digestion and help you stay hydrated due to their high fiber and water content.

FAT

Fat is something people have been afraid of for a long time and many still are. Fat is NOT the enemy!! Fat is essential and your body needs it to function at its best. Fat provides the body with energy and fatty acids that the body must have in order to function. Besides being a great source of energy, fat protect the internal organs of the body. It’s also needed to help the body transport certain vitamins. Some essential fats are also required for the formation of hormones. Fats are the slowest source of energy but the most energy-efficient form of food.

The healthy fats “superstars” are:

Cold-Pressed Oils: Coconut oil, avocado oil, fish oil, flax seed oil, hemp seed oil, olive oil and walnut oil.
Nuts: Almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts and walnuts.
Seeds: Sunflower seeds, chia seeds, flax seeds, hemp seeds, pumpkin seeds and sesame seeds.
Other: Avocado, coconut, non-dairy milks (coconut, almond, soy), nut butters (almond, macadamia, etc) and olives.

Try to avoid unhealthy fats such as trans fats and industrial vegetable or seed oils (like corn oil, cottonseed oil, safflower oil, soybean oil, sunflower oil, margarine).

How much healthy fat should we eat each day?

Because fatty foods are very calorie-dense and nutrient, we don’t need to eat a huge amount to get a lot of benefit.

Both protein and carbohydrates contain about 4 calories per gram, whereas fat contains 9 calories per gram.

There’s no well-established recommendation for healthy fat intake, as dietary guidelines often focus on protein and carbohydrates, with healthy fats being left to fill in the gaps.

I recommend aiming for around 25-35% of your calories from fat. This means, for most people, that they actually end up closer to 40% due to forgetting about fat used to cook with or fat contained in fatty protein sources and more processed seemingly carb-dense foods.

To know how much fat you’re eating you can, as with protein, use an app like MyFitnessPal or Lifesum.

PORTION GUIDE

How much you should eat depends on many factors such as gender, body type, activity level and your goals. When and how many times you eat per day is not so important, the most important is how much and the quality of the food. I don’t believe in counting calories all the time and if you follow the guidelines in this book, it is not needed.

MEAL PREP

To cook nutritious and delicious food can be more time consuming than buying a Hot Dog at 7-Eleven. Therefor it’s important to schedule time to cook good food in the same way that you would schedule a meeting and a workout.

To plan and prepare will help you feel more confident and in control of your food choices, and help you stay on the path towards the goals. This is how you set yourself up for success each day and avoid going off track with convenience food on the go. Routines and “rituals” can help you and over time, you’ll build a “meal prep ritual” of your own. Something you like, find easy, and can do reliably.

Here are some of my favorite routines for meal prepping.

Step 1: Plan ahead - Which busy days in the coming week will you need pre-prepped meals.

Step 2: Make a menu - Jot down ideas for your pre-prepped meals and put it up on the fridge.

Step 3: Shop for ingredients - Buy all the ingredients for your pre-prepped meals.

Step 4: Cook for the week - Find a day in the week that suits you and your family to cook and pack your food in stackable clear containers and make them accessible in the fridge.

WHOLE “REAL” FOODS

To summarize and simplify everything a little for you, the most important when deciding what and how to eat, it’s not how much you eat of each macronutrient, when or how many times you eat per day. The #1 on the list is the quality of the food.

Try to eat as much whole “real” food as possible. Real food is whole, single-ingredient food. It is mostly unprocessed, free of chemical additives, and rich in nutrients. In essence, it’s the type of food human beings ate exclusively for thousands of years.

Whole foods have a few things in common.

You can recognize what they used to be. Whole grains look like whole grains - like seeds from a plant. Fresh fruit looks the same in the grocery store as it does on the tree.
They don’t come in any packaging other than what’s necessary to keep them from leaking or rolling around.
They don’t have ingredient labels. Now, there are a few exceptions. For instance, many plain dairy products still have ingredient labels. But those ingredient labels should be pretty straightforward.
Most whole foods go bad fairly quickly. Dried beans, nuts, extra-virgin olive oil, or homemade beef jerky might be exceptions, but everything else perishes rapidly.

”The one hour spent in the gym is important,

but the key to results is how you spend the rest of your 23”

Let's talk about Food

Let's talk about Food

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