Print this page
Fitness At Home - Dietitian
Dietitian
Build Sustainable Energy!
Meet our team of Dietitians and together we can help you to increase your nutrution knowledge and develop a flexible eating plan that meets your physical needs and lifestyle right now.
If calorie counting isn't working and you are gaining weight on a "healthy diet" then come and see us, let us help you understand the gap between what you do and what you need to be doing to lose weight and find more energy for life!
Whether you are keen to improve your own general fitness or are training for a marathon Lea Stening Health can help you to match your food intake with your energy output. Below are some of the ways that we can help you.
- Assess the adequacy of your diet with a computer analysis of your current weekly intake.
- Correct any shortfalls that we find with a personal dietary programme that will take into account your varying needs for day to day (baseline) eating through to your increased nutrient and hydration needs for training and competition. If you are training for a specific event then we can help you develop a training and race day strategy for food and fluid intake.
- Measure performance. We offer appraisals of body composition, eg. fat skin fold thickness, body fat percentage, waist to hip ratios etc.
- Improve your health. We can also help you address health issues, eg iron deficiency, lower cholestrol, blood sugar and weight control, allergies and intolerances etc.
We offer services in the following areas
- Weight control
- Sports nutrition
- Family nutrition
- Men's health
- Corporate health
- Work place nutrition
- Managing health problems, eg. Allergies, Diabetes, Cardiovascular problems
- Paediatric assessments
- School and Community groups
- Online nutrition advice
- Finding renewed energy levels
How can Lea Stening Health help you?
For your own personal nutrition assessment:
- call us on 03) 355 7770 or
- contact us by email at Lea and the team
- view our website www.leasteaning.com
Food pyramid
A healthy diet (based on the healthy food pyramid) can help you maximise your daily energy levels, vitamin and mineral intakes and sporting performance.
The "Healthy Food Pyramid" was created by the Australian Heart Foundation and we have adopted the concept in New Zealand. This is designed to teach us about the main food groups.
The top level contains Fat which helps to keep your brain and nerves healthy. A healthy diet should consist of more mono-unsaturated & poly-unsaturayed fats, such as avocado, margarine, fatty fish, and nuts, and less saturated fats i.e. butter, pastries, takeaways etc.
The middle level contains Protein essential for growth, repair and immunity. These foods keep you feeling full foe 3-4 hours and are a good source of minerals particularly iron and calcium, and also fat soluble vitamins, A,D, and E. Examples of protein foods include lentils, lean meat, fish, eggs, low fat cheese.
The bottom level contains Carbohydrates essential for energy, dietary fibre, and a good source of water-soluble vitamins, B and C. These foods take between 1/2 - 2 hours to digest depending on their Glycaemic Index Rating. Choose wholegrain breads and cereals.
Below is a table that shows the 4 main food groups and recommended minimum number of serves with examples.
Nutritional Basics
|
Food Group |
Number of |
Example of serve |
|
Breads & Cereals |
At least 6 serves |
1 bread roll, 1 slice bread,1 cup cooked |
|
Meat & Meat |
1-2 serves |
2 slices cooked meat, 1 small tin tuna, 1 egg |
|
Milk & Milk Products |
2-3 serves |
1 glass milk, 2 slices cheese, |
|
Fruit & Vegetables |
2+ serves fruit, 3+ serves |
1 apple, pear, banana or orange, |