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Dietary skills

Dietary skills? What can I say?

Your dietary skills and eating habits can make or brake you! You have to empower yourself with proper knowledge about kinds of food and quantities to have enough energy for the demands the new world Covid has caused us.

It is safe to say that if you want to perform at your best, you cannot be hungry or to the other side, bloated!

Dietary definition: the kinds and amounts of food available to or eaten by an individual, group, or population. Merriam-Webster

Nutrition definition: Nutrition is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease. Nutritionists use ideas from molecular biology, biochemistry, and genetics to understand how nutrients affect the human body. Natalie Butler

Dietary and nutrition will be used as interchangeable terms in this essay.

The dietary problems that drive people crazy

cannot stop stress/emotional eating.

do not plan meals.

eat too quickly.

have a serious sweet tooth.

eat out a lot.

eat larger portions than I need.

do not have time to prepare meals.

drink too much sodas/alcohol.

do not know what food I should eat.

dislike cooking/ do not how to cook.

Family/peer pressure.

Unsupportive environment. Krista Scott-Dixon and MJ Perrier

To a degree we can agree with some of these arguments. What add to these problems? If you are in a foreign country where your traditional foods are not available. Simply you do not have the finances to eat healthy.

Is there a strategy to endeavour to eat healthy? Absolutely! Let us determine guidelines…

Natalie Butler, Healthline, says about a balanced diet and calories:

A balanced diet gives your body the nutrients it needs to function correctly. To get the nutrition you need, most of your daily calories should come from:

fresh fruits

fresh vegetables

whole grains



lean proteins

….about calories

The number of calories in a food refers to the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.

The average person needs about 2,000 calories every day to maintain their weight, but the amount will depend on your age, sex, and physical activity level.


Males tend to need more calories than females, and people who exercise need more calories than people who don’t.


The source of your daily calories are also important. Foods that provide mainly calories and very little nutrition are known as “empty calories.”

Candidates for the “empty calories” list are:

cakes, cookies, and donuts

processed meats

energy drinks and sodas

fruit drinks with added sugar

ice cream

chips and fries




it is not only the type of food but the ingredients that make it nutritious…

A homemade pizza with a wholemeal base and plenty of fresh veggies on top may be a healthy choice.

In contrast, pre-made pizzas and other highly processed foods often contain empty calories.

Thus, to maintain good health, limit your consumption of empty calories and

instead try to get your calories from foods that are rich in other nutrients.

20 healthiest vegetables according top nutritionists:
Dulse, Romaine, Sweet potatoes, Red bell peppers, Spinach, Beets, Cabbage, Garlic, Mushrooms, Parsley, Cauliflower, Asparagus, Fennel, Celery root, Avocado,  Artichoke, Dandelion greens, Broccoli, Sprouts and Kale. Erin Jahns, THE/THIRTY and updated by Sarah Young

Most of us do not eat as many servings as we should. One large survey found that a poor diet was the leading cause of death and disability in the world. The most damaging aspect of that crummy diet was not eating enough fruit.

The 9 healthiest fruits to beat inflammation, lose weight & boost brain health:
Raspberries, Cranberries, Blueberries, Tart cherries, Elderberry, Pomegranates, Red grapes, Citrus fruits and Apples.
Remember the following tips regarding healthy food:

A. Colourful is good, the deeper the better. B. Tart is good, the tarter the better. C. Organic means more antioxidants. D. Both fresh and frozen are good options. Joseph Hooper and Leah Johansen, M.D.

Healthy eating habits suggestions:

ONE: Keep more fruits, low-fat dairy products (low-fat milk and yoghurt), vegetables, and whole-grain foods at home and at work.

TWO: Try to eat a family meal every day at the kitchen or dining table.

THREE: Buy a healthy-recipe book, and cook for yourself.

FOUR: Pack a healthy lunch and snacks for work.

FIVE: Put your snacks on a plate instead of eating from the package.

SIX: Do not skip or delay meals, and be sure to schedule your snacks.

SEVEN: Eat your meals with others when you can.

EIGHT: Drink water instead of high-sugar drinks Kaiser Permanente

Foods to avoid (Hold your breath!)

Fruit canned in syrup & Vegetable shortening & Non-dairy coffee creamer & Diet soda & Low-fat peanut butter & Tilefish & White flour-based cereal & Non-organic strawberries & Salami & Juice cocktail & Packaged donuts & Pre-made dough & Packaged butter-flavoured popcorn & Instant noodles & Artificial and a few more… Brielle Gregory from Prevention

With your next personal skill development session, ask your coach if she/he has a peak performance diet for you!


“If you keep good food in your fridge, you will eat good food.” Errick McAdams

“Do not dig your grave with your own knife and fork.” Old English Proverb

“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need,” Ayurvedic Proverb

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” Ann Wigmore

“Sorry, there´s no magic bullet. You gotta eat healthy and live healthy to be healthy and look healthy. End of story.” Morgan Spurlock

“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.” Mark Twain

“Your diet is a bank account. Good food choices are good investments.” Bethenny Frankel

“Those who think they have no time for healthy eating will sooner or later have to find time for illness.” Edward Stanley

Good words to ponder about…

“Eating crappy food isn’t a reward — it’s a punishment.” Drew Carey

“Any food that requires enhancing by the use of chemical substances should in no way be considered a food.” John H. Tobe

“Keep healthy veggies at home, so you’ll snack on healthy veggies.” Karen Salmansohn

“Let food be thy medicine, thy medicine shall be thy food.” Hippocrates

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.” Doug Larson

“The heart, like the stomach, wants a varied diet.” Gustave Flaubert

“I never worry about diets. The only carrots that interest me are the number you get in a diamond.” Mae West

“Nutrition is the only remedy that can bring full recovery and can be used with any treatment. Remember, food is our best medicine!” Bernard Jensen

“We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.” Adelle Davis

“Today more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies, and lack of physical exercise.” Mike Adams