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Nutrition simplified
By: Matthew Lucas


the QC principle of nutrition by timo topp



The conflicting quagmire of information available on nutrition can be simplified into two easy to remember and use principles. The QC principle. Q is for quality and C is for consistency.



The quality of your life, your health, wellbeing and the results you attain are dependent on the quality of the food you eat. Consider ‘why do you eat?’ It is for two main reasons. To obtain energy to live and run your body and to obtain the raw materials required to maintain and re-build healthy cells and a healthy you.


You need top quality fuel for peak performance. Imagine putting cheap watered down fuel in your car. It would not run well and would eventually break down. You cannot expect to build a strong, healthy body that will endure with poor quality raw materials. Imagine trying to build your dream home with second rate timber and bricks. It would crumble and fall. The same is true for your body.   


Every meal, every time you eat you should ask yourself ‘Is this going to provide me with good quality fuel and raw materials? ‘Am I going to make a strong, healthy and lean body from what I am eating?’


Quite simply foods should be as close to their natural state as possible. That is why a diet rich in fruits and vegetables is a winning formula. They have been around for thousands of years unlike pre-packaged, pre-cooked, processed foods. A natural diet is rich in essential nutrients, high in fibre and lower in calories. Processed foods are full of things that will inhibit health, wellbeing and results. They are high in calories, low in nutrients, high in sugar, salt, chemical, additives, preservatives, colours and low in fibre. Foods are not processed for your benefit, rather for the profit of food manufactures.


You literally are what you eat, so eat good quality foods.




Equally as important as what you eat is when and how you eat. It is important to eat meals that are not excessive in size. A portion should be approximately the size of your stomach, equal to a bowl. Any more than that is just excess and will result in calories being stored as bodyfat. Consider your main meals. Are they similar in size? As a culture we tend to have a small breakfast, medium lunch and a large dinner. Your calorie intake should be spread equally throughout the day. You should be eating a small to moderate meal every three to four hours.


Eating at a regular times goes hand in hand with this principle. You should look to eat regularly and avoid long periods of time without eating anything.


You need to maintain consistent blood sugar levels. This is the secret to having consistent energy levels that avoid energy slumps which typically occur after a big meal, in the afternoon or after not eating for many hours. It is also the key to inhibiting fat accumulation. If you eat a big meal or one high in calories consisting of poor quality, sugar or fat rich foods, then excess calories are going to be stored as fat.


Equally as bad is not eating enough or leaving long periods of time between meals. This will have a similar effect on the fat storing process and cause your body to grab whatever energy is available and put it away for safe keeping as the body perceives a famine is looming.


To get it right you just need to eat equally sized, well balanced meals at regular intervals of three to four hours.



In conclusion


  • Quality


  • Ask yourself ‘Why do you eat?’

  • Does what you eat provide you with high quality fuel to help perform at your best?

  • Does what you eat help to build a strong, healthy body?

  • Eat foods as close to their natural state as possible.

  • Avoid as many foods as possible which have been interfered with by man, ie, processed, pre-packaged, junk foods.


  • Consistency


  • Maintain consistent blood sugar levels by eating good quality foods at a regular time frame of every three to four hours.

  • Maintain consistent blood sugar levels by eating well balanced, equally sized meals that correlate approximately with the size of your stomach, that of a bowl.

  • Consistent blood sugar is vital for consistent energy levels and performance throughout the day.

  • Consistent blood sugar levels are vital for avoiding fat accumulation and promoting fat burning.



The Quality of the food you eat and Consistency of meal times is paramount to health and optimal performance.

Added: 26-10-2009