Table Of ContentK
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Nutrition for a Healthy,
&
Strong, Happy You
MEYER & MEYER SPORT
The Dietitian Kitchen
The contents of this book were carefully researched. However, readers should always consult a qualified medical
specialist for individual advice before adopting any new nutrition or exercise plan. This book should not be used
as an alternative to seeking specialist medical advice.
All information is supplied without liability. Neither the author nor the publisher will be liable for possible
disadvantages, injuries, or damages.
Kerri Major
The
DDiieettiittiiaann
®
KITCHEN®
Nutrition for a Healthy,
&
Strong, Happy You
MEYER & MEYER SPORT
British Library of Cataloguing in Publication Data
A catalogue record for this book is available from the British Library
The Dietitian Kitchen®
Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2020
All rights reserved, especially the right to copy and distribute, including the translation rights. No part of
this work may be reproduced–including by photocopy, microfilm or any other means–processed, stored
electronically, copied or distributed in any form whatsoever without the written permission of the publisher.
© 2020 by Meyer & Meyer Sport (UK) Ltd.
Aachen, Auckland, Beirut, Dubai, Hägendorf, Hong Kong, Indianapolis, Cairo, Cape Town, Manila,
Maidenhead, New Delhi, Singapore, Sydney, Tehran, Vienna
Member of the World Sport Publishers’ Association (WSPA), www.w-s-p-a.org
ISBN: 9781782558194
Email: [email protected]
www.thesportspublisher.com
Contents 5
Contents
Preface ................................................................................................10
Acknowledgments ...................................................................................11
My Story ...............................................................................................13
Nutrition – The Basics ...............................................................................18
Nutrients ......................................................................................................................................................21
Macronutrients ................................................................................................................................................21
Carbohydrates ................................................................................................................................................22
Fibre ....................................................................................................................................................................31
Protein ...............................................................................................................................................................34
Fat .......................................................................................................................................................................37
Calories .............................................................................................................................................................46
Micronutrients ................................................................................................................................................49
Hydration .........................................................................................................................................................60
Building a Balanced Plate .......................................................................................................................64
Step 1 – Protein .............................................................................................................................................65
Step 2 – Complex Carbohydrates ............................................................................................................67
Step 3 – Fruits & Vegetables .....................................................................................................................68
Step 4 – Healthy Fats ..................................................................................................................................70
Step 5 – Dairy & Dairy Alternatives ........................................................................................................71
Food Shopping ............................................................................................................................................72
How to Read Food Labels ...........................................................................................................................72
Package Front Labelling ...............................................................................................................................74
Healthy, Time- and Cost-Efficient Food Shopping .............................................................................75
Busting Nutrition Myths...........................................................................................................................79
Detox Diets ......................................................................................................................................................79
Gluten Is Bad for Everyone ........................................................................................................................80
The Ketogenic Diet ........................................................................................................................................81
‘Alkaline’ Foods ..............................................................................................................................................82
6 The Dietitian Kitchen
We Shouldn’t Eat After a Certain Time of Night ................................................................................83
Avoiding Dairy Products .............................................................................................................................83
‘Clean’ Eating .................................................................................................................................................86
Superfoods .......................................................................................................................................................86
Food & Gut Health .....................................................................................................................................88
Gut Friendly Factors ......................................................................................................................................88
Gut Deterring Factors ...................................................................................................................................92
Irritable Bowel Syndrome ...........................................................................................................................93
Food & Mood ...............................................................................................................................................94
Tryptophan ......................................................................................................................................................94
Carbohydrates ................................................................................................................................................94
Vitamins & Minerals .....................................................................................................................................96
Omega-3 Fats .................................................................................................................................................96
Water .................................................................................................................................................................96
Caffeine ............................................................................................................................................................97
Food & Skin Health ...................................................................................................................................98
Hydration .........................................................................................................................................................99
Supplementation – Is It Necessary? ........................................................................................................99
Other Lifestyle Factors That Can Affect Our Skin Health .................................................................99
Plant-Based Diet ......................................................................................................................................101
Different Plant-Based Diets .....................................................................................................................101
Protein .............................................................................................................................................................102
Calcium ...........................................................................................................................................................102
Omega-3 Fats ...............................................................................................................................................103
Vitamin D .......................................................................................................................................................103
Vitamin B12 ..................................................................................................................................................103
Iron ...................................................................................................................................................................104
Iodine ..............................................................................................................................................................104
Zinc ...................................................................................................................................................................105
Selenium .........................................................................................................................................................105
Sustainable Eating ......................................................................................................................................105
Improving Your Relationship With Food ............................................................................................106
Comfort Eating .............................................................................................................................................106
Mindful Eating .............................................................................................................................................110
Enjoy Everything in Moderation ............................................................................................................112
Being Your Own Motivation ...................................................................................................................113
Contents 7
The Dark Side of Social Media ...............................................................................................................115
Seeing Changes .........................................................................................................................................116
Sleep .............................................................................................................................................................117
How Much Sleep Do We Actually Need? .............................................................................................117
Why Is Sleep So Important? ......................................................................................................................117
Alcohol ........................................................................................................................................................121
What Are the Alcohol Recommendations? .........................................................................................121
Getting Active ...........................................................................................................................................123
Nutrition for Fitness ................................................................................................................................126
Energy Intake ................................................................................................................................................126
The Role of Macronutrients in Sports ...................................................................................................127
Pre-Workout Nutrition ................................................................................................................................129
Nutrition During Exercise .........................................................................................................................130
Post-Workout Nutrition ..............................................................................................................................132
Protein Supplements ..................................................................................................................................133
Recipes ..............................................................................................136
Breakfast ....................................................................................................................................................139
Oat Breakkies ................................................................................................................................................143
Smoothies ......................................................................................................................................................146
Lunch ...........................................................................................................................................................179
Dinner .........................................................................................................................................................198
Healthy Snacks .........................................................................................................................................225
Sweet Indulgence .....................................................................................................................................243
Dips & Spreads .........................................................................................................................................258
Let’s Get Active!.....................................................................................266
The Dietitian Kitchen HIIT Workout ....................................................................................................273
Beginner Lower Body Exercises ...............................................................................................................274
Beginner Upper Body Exercises ..............................................................................................................276
Intermediate Lower Body Exercises .......................................................................................................279
Intermediate Upper Body Exercises .......................................................................................................281
Advanced Lower Body Exercises .............................................................................................................283
Advanced Upper Body Exercises ............................................................................................................286
8 The Dietitian Kitchen
HIIT Training Methods ............................................................................................................................289
Tabata .............................................................................................................................................................289
AMRAP ...........................................................................................................................................................289
For Time ..........................................................................................................................................................290
EMOM .............................................................................................................................................................290
Ascending Ladder ........................................................................................................................................291
Descending Ladder .....................................................................................................................................291
Full Ladder .....................................................................................................................................................292
Start Your Journey to Nourishment .............................................................294
References ..........................................................................................295
Recipe Index ........................................................................................304
Exercise Index ......................................................................................307
Conversion Charts .................................................................................308
About the Author ...................................................................................312
Credits ...............................................................................................312
Contents 9
