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Complex carbohydrates provide more sustained and slower release of energy. They are rich in fibre, vitamins and can contribute to appetite control and long term good health.
Simple carbohydrates are found in:
Biscuits, cakes,pastries
Chocolate
Fuzzy drinks
Pizzas
Brown and white sugar
Simple carbohydrates raise blood sugar levels quickly which in turn can cause picks and drops in energy levels. They also convert to fat more easily.
Protein
To lose body fat, we must burn more calories than we consume.
Muscles are our body’s fuel burning engine and they use more calories than fat throughout the day, even while we rest.
Protein is essential for growth and repair of muscles, cells and tissue.
There are two sources of protein:
Plant Protein is found in Beans, legumes (peas, green beans) seeds, grains, nuts, soya products and Quorn.
Animal Protein is found in meat, fish poultry eggs and dairy products.
Plant proteins are low in fat, high in fibre, vitamins and minerals. Animal proteins are high in saturated fat (link) and studies have shown that eating a lot of red meat increases the risk of some kinds of cancer.
Oily fish such as salmon, tuna and sardines has the added advantage of having high levels of fatty acids and omega oils that help prevent heart attacks and strokes.
Fats
Some fats are an essential part of our diet.
Fats help transport fat soluble vitamins throughout our body. They are a source of concentrated energy and as lubricants help in the process of digestion.
There are two kinds of fats:
Saturated fats which are generally solid at room temperature. These are generally found in animal fats or dairy products such as meat, cheese full fat milk, meat and eggs. These fats should either be avoided or consumed in moderate quantities.
Unsaturated Fats: Tend to be liquid in room temperature and are mainly vegetable fats. Please note that palm oil and coconut oil contain a high percentage of saturated fatty acids.
Healthy fat choices should include: Fish oil, flaxseed oil, olive oil, corn oil nuts (almonds, sunflower seeds, pumpkin seeds) and avocado.
How much do we need?
There is no one answer to this question.
The answer depends on various factors such as size, activity levels, sex and genetics.
The British Nutrition Foundation advises us that we should get half of our energy needs from carbohydrates. Protein has to make up 10 to 15 percent of our daily diet and fats 30 percent.
A simplified method of measuring portions is used by some:
- The size of a clenched fist equals a serving of carbohydrates
- The size of our palm measures for a serving of protein
- The size of our thumb to the first knuckle is approximately the serving of fat.
Tips for healthy living:
A good balanced diet should provide us with the proper nutrient balance and needs to be monitored regularly.
Try and make healthier choices.
Always read food labels.
Always start your day with eating breakfast.
Our daily diet should be comprised of three main meals and two snacks.
In the words of Adelle Davis, the 1960’s nutrition guru:
“Eat breakfast like a king, lunch like a prince, and dinner like a pauper. ...”
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