Bee Active Personal Training 8 Week Challenge Nutrition Handbook - Sept 2013 | Page 10

Putting it in action – An example of your daily carb intake
Below is a table to give an example of how your carbohydrates can
be broken up into the day:

Breakfast

Women: should aim to eat 30g of carbs for breakfast. These carbs should
be complex carbs and come from foods such as oats, some cereals and
muesli, or whole grain breads aiming to keep the body fuller for longer.
Men: should aim to consume between 40-45g for breakfast. Sticking to
complex carbs for breakfast will allow the body to stay fuller for longer.

Snack

Women: should aim to get around 10g of carbs in their mid-morning
snack. The carbs could come from grains (Vitaweats, Cruskits, Ryvitas) or
medium G.I. fruits (banana, apple)
Men: should aim to consume anywhere between 20-30g of carbohydrates
during this snack.

Lunch

Women: should aim for approx. another 30 grams of carbohydrates
for lunch. These carbs could come from whole grain breads, wraps,
portioned pastas and rice. Lunch should also include higher volumes of
protein which can be in the form of chicken, tuna, cold meats such as
ham, turkey or chicken breast.

Nutrition...

Men: should aim to eat approx. 50g of carbohydrates for lunch. Including
whole grain breads, wraps portioned pastas and rice. Men should aim
to have the same amount of grams in protein e.g. chicken, tuna or cold
meats such as turkey breast, chicken

Snack

Women: should start to lower their carbohydrate intake toward the end of
the day. To curb the sugar craving, unroasted nuts that contain essential
good fats, or a low sugar and low fat yogurt with either LSA, a teaspoon
of nut spread or unroasted muesli.
Men: should aim to eat another 20-30g of carbohydrates during this
snack, but should also add some protein along with good fats such as a
few unroasted nuts.

Dinner

Dinner should involve minimal carbs for both men and women. Protein
should be the main portion of food for dinner. Minimal fats are preferred.
Sticking to leaner cuts of meat such as chicken or turkey breast are best
to maximise results. Any carbs that are involved in dinner should come
from vegetables such as beans, mushrooms, cauliflower, broccoli and
zucchini.

Optional
Snack

This late night or after dinner snack should be low in carbohydrates. It
could consist of a cup of tea, with preference to tulsi tea or chamomile.
A diet jelly, yogurt or small handful of unroasted nuts may also curb any
sugar cravings.