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.
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.
|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|
|Legumes and pulses||Nuts||Seeds||Soy Products|
|Higher in carbohydrates||Higher in healthier fats|
|Split Peas||Hazelnuts||Sunflower Seeds||Soya Milk|
|Kidney Beans||Walnuts||Pumpkin Seeds||Soya Yogurt|
|Garbanzo Beans||Pine Nuts||Poppy Seeds||Tempeh|
|Butter Beans||Nut Butters||Seed Butters|
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.
|Buckwheat Millet||Red Rice||Bulgur Wheat||Cous Cous|
|Barley||Quinoa||Whole Wheat||Wild Rice|
|Oats||Brown Rice||Sprouted Wheat||Popcorn|
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 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.
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.
|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 ,
|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
|Green Peas||Turnips||Sweet Potato||Leeks|
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.
|Artichoke (globe)||Asparagus||Bean Sprouts||Spring Onion||Bell Peppers|
|Bok Choy||Broad Beans||Broccoli||Brussels Sprouts||Cabbage|
|Carrots (raw)||Cauliflower||Celery||Snow Peas||Chives|
|Ginger Root||Green Beans||Kale||Lettuce||Mushrooms|
- 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.