Our goal is simple - to improve the lives of Kiwis at work.

nutrition

PILLAR FOUR

Nutrition is the supply of nutrients to your body to promote health, growth, and life. The guidelines here are quite simple. Adhere to them and watch the magic happen!

Nutrition guidelines:

  1. Your eating should stay within your TRF window

  2. Follow your 'food tables' below to construct your meals

Things to keep in mind:

  • Start by aiming for 3 meals per day, snack options available too

  • Listen to your body. Sometimes you only feel like 2 meals a day. Don’t force feed yourself because you think you have to. Just eat when you’re actually hungry!

  • Food prep is your friend! Cook plenty in one go and store them in containers for future lunches and dinners to make things easy for yourself and avoided temptation.

  • Eat the rainbow. No we don’t mean candy. We mean eat a range of vegetables with different colours. Each has its own unique set of benefits, and your body thrives on diversity.

  • We don’t believe in counting calories. Use the innate intelligence of your body. Listen to what your body is telling you. It takes practice because we are so out of touch, but try to govern your meal sizes bigger or smaller depending on your energy levels and how you feel overall.

  • Make it easy for yourself. Find some recipes you love and that work in your lifestyle and make them staples.

  • Get the family onboard!

your food

tables

Use the food tables below to create delicious nutritious meals.

Choose 2 servings of fats from the list below:

Your best fat choices

Ghee

Coconut Oil

Avocado Oil

Olive Oil

Avocado

Macadamia Nut Oil

Coconut Cream*

Goats Feta

Second best fat choices

Butter

Full/Double Fat Cream

Full Fat Sour Cream

Flaxseed Oil

Fish Oil

Hemp Seed Oil

Chia Seed Oil

Low Carb, High Fat Mayo

 Tips:

  • You can mix the fats from the different categories to make a serve.

  • The fats in category A are the best fats and can be used more freely.

  • The fats in category B need to used with more moderation –stick to the serving guidelines.

  • *Coconut cream: If possible choose non-canned options to avoid BPA exposure.

Your portion guide. Each image represents 1 serve.

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Choose 1 servings of protein from this list below:

Animal protein

Beef

Bacon

Chicken

Venison

White Fish

Salmon

Any Other Seafood

2 x Eggs

Lamb 

Turkey

Duck

Chorizo

Vegetarian protein

Tempeh

Tofu

Clean Lean Protein

Goats Feta

Almonds

Cashews

Brazil Nuts

Pine Nuts

Walnuts

Macadamia Nuts

Pumpkin Seeds

Tamari Seeds

Chia Seeds

 Tips:

  • You may mix 2 half serves of a protein to form 1-serve.

  • Choose organic and free range meat when and where possible.

  • We recommend choosing the fatty cuts with your animal options.

  • For a metric reference;
    Ladies = 100-140grams
    Gents = 140-180grams

Your portion guide. Each image represents 1 serve.

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Choose unlimited servings of vegetables from this list below:

Vegetable choices

Kale

Spinach

Broccoli

Silverbeet

Cos Lettuce

Asparagus

Bok Choy

Cauliflower

Zucchini

Celery

Red Cabbage

Green Cabbage

Leek

Peppers/Capsicums

White Onion

Red Onion

Cucumber

Mushrooms

Ginger

Garlic

Sprouts

Daikon Radish

Spring Onion

Kohlrabi

Brussel Sprouts

Green Beans

 Tips:

  • Combine any mix of the vegetables for a serving

  • Aim for 2 serves of vegetables a day

  • Vegetables are measured raw

  • Try to use organic vegetables whenever possible

Your portion guide. Each image represents 1 serve.

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Optional: choose 1 serving of carbohydrates from this list below:

Your carb choices

Pumpkin

Carrots

Beetroot

Butternut Squash

Parsnip

Swede

Kumara (1 small)

Brown Rice

Chickpeas

Lentils

Quinoa

Oats (steel cut where possible)

OR choose between ¼ cup and ½ cup of Banana, berries, kiwifruit (combined & frozen in portions is great for smoothies)


OR choose 1 slice of Super Seeded Paleo bread or 2 Paleo crackers

 Notes on carbs:

  • If your primary goal is weight loss, you may skip out on the carbohydrate serving or swap it for an additional vegetable serving

  • A carbohydrate serving in your post exercise meal is optional, and restricted to if you have performed exercise that day

  • You will still be getting carbohydrates from your other food groups

Your portion guide. Each image represents 1 serve.

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Garnish your meals with the following additions:

Use sensibly

Himalayan rock salt

Fresh ground black pepper

Fresh herbs

Fresh ground mustard powder

Fresh spices (paprika, turmeric, cinnamon)

Chilli powder or dried flakes

All dried herbs (rosemary, oregano etc)

Basil pesto

Parmesan

Arrowroot to thicken sauces

Coconut aminos

High fat, no carb mayonnaise

Balsamic

Apple cider vinegar

Oyster sauce

Fresh lime and/or lemon juice

Fish sauce

Homemade Chicken, Beef, Fish or Vegetable stock

Tamari sauce

Soy sauce

Worcestershire sauce

Sesame oil

 Tips:

  • Combine any mix of the additions to taste

  • Try to use organic whenever possible

A sensible serve and approx. 2-3 tbsp for liquids.

Choose 1 serve from the snacks below:

 Notes on snacks:

  • Limit snacks to one serving per day. If weight loss is a primary goal then avoid snacking between meals

Your snack choices

Macadamia nuts

Almonds

Walnuts

Brazil nuts

Pecans

Pine nuts

Avocado

Hard boiled eggs

Celery & nut butter

Pumpkin seeds

Sesame seeds

Bone broth

A small tin of tuna in lettuce cups with avocado

Pate and 2 x paleo crackers

Shredded roast chicken in lettuce cups

Half an apple with 1 tbsp of nut butter

Blueberries with Greek yoghurt or coconut yoghurt

Veggie sticks with dip (tahini, hummus, pesto or guacamole

Your portion guide. Each image represents 1 serve.

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