Complete information on High Energy Dietsof nutrition

The most efficient strategy to adopt for any exercise is a gradual build -up over several weeks. All the body systems need to be brought to a state of fitness gradually, not just the muscles. There is no need to increase protein intake to build muscle, most of the protein that you eat will simply be destroyed, putting an extra load on the kidneys.

Keep to a breakfast of starch and fruit (without added sugar) and a lunch of starch and vegetables (without too much added fats) and a single protein meal a day.

If you find your appetite increasing with the extra exercise, add to the starch in your meals, not the protein and not extra fat. If you are to engage in prolonged heavy exercise, such as hard manual labour for more than 8 hours each day, you may even require three starch based meals a day plus the one protein meal. But do resist the temptation to cover the starch with fat or sugar.

For intensive occasional exercise the body is dependent on mobilizing reserves already in place rather than deriving them from food immediately before or during the exercise. Training over several weeks ensures that this mobilization of reserves takes place efficiently and is less likely to cause the highs and lows of blood sugar that result from high sugar and fat diets. Any food remaining in the stomach will reduce the body’s capacity to participate in intensive exercise. Do not eat a fatty meal any closer than 4 hours before vigorous exercise. A protein meal requires at least two hours for digestion before starting vigorous exercise and a starch meal one hour.

The food combining diet combined with proper training results in a person who is much fitter and able to enjoy all sporting activities

Diets for Different stages of life Pregnancy

Pregnancy

The food combining diet is ideal for pregnancy because it returns natural control of diet to the appetite mechanism, and allows the natural development of pregnancy, with its hormonal and physical changes.

Resist all cravings that take you outside the food combining diet, but ensure that your diet is as broad as possible. Eat one protein meals everyday and fill up at starch and vegetable meals if you are still hungry

You are unlikely to put on excess weight while following the food combining diet and maintaining your regular exercise.

You should maintain a higher intake of fat, particularly from oil fish, and dairy fat – cream and butter in moderation. It may be wise to avoid processed fats such as margarines and low fat spreads until the health effects of these are clearer.

Pregnant women should not eat liver because the high vitamin A levels can be toxic.

Breast feeding

Human mother’s milk is ideal for human babies. The nutrients are produced in the right quantities and in the right form for the human baby to absorb. Mother’s milk also provides antibodies which help protect against infection, it is at the right temperature and at the right concentration. There is not the same risk of infection in equipment or contaminated water supplies. Ideally a mother should breast-feed for at least 6 months.

In a very few cases proteins from food are transported intact into the mothers milk can cause a reaction in the baby. A baby with the celiac condition may react to gluten from wheat in the mother’s diet. Others may react to protein from cow’s milk, and, very rarely, to protein from nuts.

A breast-feeding mother should ensure she has a diet rich in magnesium. Good

• Sources are nuts, raisins and sultanas, banana, soya products. If she eats two meals based on starch and fruit or vegetables and one protein meal each day, she should not lack any nutrients.

• Formula milks based on modified cows milk must be made up to the exact concentration. A baby’s kidneys can be immature and unable to excrete the waste products if there is insufficient liquid in the diet.

• Unmodified cow’s milk contains too much phosphorus (as phosphates) for human infants and the calcium can be bonded to the fat and not be properly absorbed. This can result in low blood calcium levels and a risk of muscular spasms. Cow’s milk is also particularly low in copper and iron.

• Solid foods should not be introduced before 4 months old and wheat should be avoided until the infant is 9 months to a year old.

• Start by introducing a puree of fruit or vegetables, served cold or just warm, after the milk feed. This can be mashed, ripe banana, apple, pear, or a puree of carrots, potatoes, leeks, cauliflower, parsnips or brown rice. The vegetables should be steamed until cooked with the minimum of water, and freshly prepared for each meal. Keep the meals simple, does not mix ail the flavours together, and allow the young child time to taste and play with the new sensation of food.

• Avoid giving the young child any highly flavored or spiced food, and do not add salt or sugar when cooking or making the puree. Salt should not be added to infant diets as they cannot excrete the excess. Avoid also manufactured sauces and spreads such as tomato sauce which have a very high salt and sugar content.

• When the young child starts to make chewing movements, small soft lumps of food can be included, but not hard foods like peanuts on which the child may choke.

• A stick of carrot or apple should be given for the child to chew on, rather than a Rusk.

• Young children between the ages of 9 months and 3 years often absorb iron poorly from their food. Separating starch meals from protein meals should greatly improve iron uptake.

Protein meals for the infant can include cooked egg yolk, and very finely minced or shredded meat. A very small amount of easily digested pulses such as lentils can be included, but avoid the hard-to-digest kidney beans and soya beans.