Food Guide

Eating well for your lifestyle, health and wellbeing doesn’t need to be complicated or a major stress.  With a bit of understanding of choosing the right fuel for your body you can operate to your full potential in all areas of your life, at work, at the gym, even playing with your kids.

Nourishing yourself with the right nutrients through healthy eating is simple.  We’ve taken the guess work out by supplying you with simple facts and food choices below which are – THE BASIC BUILDING BLOCKS – of good nutrition.

Protein

Proteins are made of smaller components called Amino acids. There are 23 Amino acids, of which 8 are called essential amino acids-these are not made by your body and must be supplied by your diet.

Protein is a vital part of every cell in your body including those in the muscle, heart, liver, kidney, blood cells, skin, hair, nail, teeth and bones. Protein is vital for fighting infection because it makes antibodies, helps produce Haemoglobin which carries oxygen through the blood stream, and hormones such as Insulin.

Protein in the diet also increase thermogenesis which increases your metabolism, and increases satiety which is the feeling of being full after eating.

Animal Protein

Poultry Fish Lean Meats Dairy Produce Shellfish
Chicken Tuna Lean Beef Feta & Halloumi Shrimp
Turkey Sardines Lamb Steaks Crème Fraiche Scallops
Game Birds Salmon Veal Plain Bio Yogurt Lobster
Chicken Eggs White Fish Beef Organic Bio Yogurt Mussels
Milk And Hard Cheese Prawns

Plant Protein

Legumes and pulses Nuts Seeds Soy Products
Higher in carbohydrates Higher in healthier fats
Lentils Almonds Sesame Soya Beans(edamame)
Split Peas Hazelnuts Sunflower Seeds Soya Milk
Kidney Beans Walnuts Pumpkin Seeds Soya Yogurt
Chickpeas Cashews Flaxseeds/linseeds Tofu
Garbanzo Beans Pine Nuts Poppy Seeds Tempeh
Butter Beans Nut Butters Seed Butters
Pinot Beans
Black Beans
Adzuki Beans

Carbohydrates

Carbohydrates are the fuel for the body’s engine. The human body converts carbohydrate to glucose which the cells use for energy. Any glucose that you do not need is transformed into glycogen and stored in the liver and muscles where it is kept as an energy reserve. If this energy is not used up, it is eventually and inefficiently stored as fat.

Starches, Grains, Complex Carbohydrates

Foods in rich in complex carbohydrates are a better energy source than simple carbohydrates as they are rich in other nutrients such as fibre, protein, vitamins and minerals. They are converted slowly which mean they will keep you energy levels higher for longer.

Choose a maximum of two portion of grain based starches and one vegetables based starch each day to ensure that you maintain a good food balance of protein, carbohydrates, good fat and fibre through the day.

Whole Grains

Buckwheat Millet Red Rice Bulgur Wheat Cous Cous
Barley Quinoa Whole Wheat Wild Rice
Oats Brown Rice Sprouted Wheat Popcorn
Rye Polenta Wheat Germ Spelt

Cereals ,crackers And Breads

Porridge Granola Muesli Wheat Bran Flakes Oatbran Flakes
Wholewheat Pita Ryebread Wheat Germ Bread Flat Bread Tortillas
Corn Crackers Brown Rice Crackers Rye Crispbreads Cruskits Vita Wheat Crackers
Millet Pancakes Oat Cakes Buckwheat Pancakes

Pasta And Noodles

Buckwheat Pasta Gluten Free Pasta Brown Rice Pasta
Corn Pasta Durum Wheat Pasta Japanese Soba Noodles
Buckwheat Noodle Kamut Pasta

Fruits

Fruits are packed with vitamins ,minerals and many phytonutrients. Fruits are also low in calories, fat and simple sugars. Eat a variety of seasonal fruits. Yellow and orange fruits are rich sources of alpha and beta Carotenes, Zea-xathin and Cryro-xanthin. Blue and black coloured fruits are food sources of poly-phenolic anthocyanin antioxidants. It is recommended you eat 2-3 serves of fruit per day.

Fruits

Apples Apricots Avocados Bananas Blackberries
Boysenberries Cherries Crab-apples Currents Cranberries
Dates Figs Gooseberries Grapefruit Grapes
Guavas Kiwifruit Lemons Lychees Limes
Mangoes Melon Nectarine Oranges Papaya
Pomegranate Prunes Pineapple Passionfruit Pawpaw
Peaches Plums Quince Raisins Raspberries
Rhubarb Tomatillos Tamarind Tomatoes Tangerines
Watermelon

Healthy Fats

For absorption of fat-soluble vitamins A, D, E and K. The “good fats” are the monounsaturated fats and polyunsaturated fats. These two types are “good fats” because they are good for your heart, your cholesterol, and overall health.

Sources

Mono-saturated Fatty Acids Olive Oil, Soybean, Canola, Flaxseed And Walnut Oils Green Leafy Veggies, Nuts And Seeds, Olives, Avocado
Polyunsaturated Fatty Acids Omega 3 Soybean, Canola Flaxseed And
Walnut Oils, Nuts And Seeds,
Chia Seeds, Salmon, Cod ,
Trout, Sardines,
Tuna, Kingfish
Omega 6 Safflower, Sunflower,
Walnut And Corn Soya Bean
Oils. Evening Primrose,
Black Current Oils

Starches, VEGETABLES, Complex Carbohydrates

Mainly root vegetables tend to have a higher glycemic index when cooked-therefore they release their sugars quickly. They should be combined with protein to slow down the release of glucose into the bloodstream to balance blood sugar levels.

Do not eat these with your evening meal to prevent the conversion of starches to stored fat, unless you have just finished a heavy evening training session

Vegetables

Starches/vegetables/complex carbohydrates
Beetroot Butter Squash Carrots(cooked) Corn
Green Peas Turnips Sweet Potato Leeks
Okra Parsnips Potatoes Pumpkin
Squash

Non-Starches, vegetables, complex Carbohydrates

To be eaten throughput the day as well as in the evening- they do not upset blood sugar levels in the same way as starchy vegetables do.

Non-starches/vegetables/complex Carbohydrates
Artichoke (globe) Asparagus Bean Sprouts Spring Onion Bell Peppers
Bok Choy Broad Beans Broccoli Brussels Sprouts Cabbage
Carrots (raw) Cauliflower Celery Snow Peas Chives
Courgettes Cucumber Eggplant (aubergine) Fennel Garlic
Ginger Root Green Beans Kale Lettuce Mushrooms
Tomatoes Turnip Greens Onions Parsley Watercress
Radishes Rocket Snow Peas

Fibre

Found in:

  • Grain based carbohydrates
  • All fruits (no more than 3 portions a day as this can unbalance your blood sugar levels).
  • All vegetables (eat plenty every day).
  • All salad foods.

You must get an adequate amount daily. Include at least one grain based source of fiber and at least four vegetable and fruit based sources per day.