Nutrition is the study of NUTRIENTS in food and it is not rocket science! Here are the basic facts about nutrients:
There are MACRO nutrients: Fat, Protein, Carbohydrate
Macronutrients contain CALORIES
CALORIES = FAT or ENERGY (depending what you do with them; lay them down to rest or take them out for a jog)
PROTEIN foods are ANIMAL foods (meat, fish, eggs and dairy) and PLANT foods called PULSES (nuts, seeds and legumes – beans, peas, lentils)
CARBOHYDRATE foods are PLANT foods either STARCHY VEG (potatoes, yam, cassava) or GRAINS (cereals – rice, wheat, barley, oats, rye, buckwheat, millet, quinoa), and some PULSES
CARBOHYDRATES can be FIBRE, STARCH or SUGAR
FIBRE contains NO calories but it keeps you regular
SUGAR contains ONLY calories (also called EMPTY calories) – and so does ALCOHOL
FAT foods are ANIMAL foods (‘marbled’ meat, meat fat, most dairy), PLANT foods (oils, nuts, a few veg such as avacado) and PROCESSED foods (margarine, biscuits, snacks)
HIDDEN calories come from SUGAR and FAT in PROCESSED foods
ANIMAL FAT is best avoided as it causes high CHOLESTEROL with the exception of OILY FISH which contains OMEGA FATTY ACIDS that are good for the BRAIN
Then there are MICRO nutrients: Vitamins and Minerals
Micronutrients don’t contain calories they contain ‘LETTERS’ (A, B, C, D, E, K’, and Ca, Fe, K, Zn)
LETTERS are chemicals that make the body work.
VITAMIN and MINERAL foods are ANIMAL foods (meat, fish, eggs, dairy) and PLANT foods (pulses, grains, fruit and vegetables)
The BEST VITAMIN and MINERAL foods are:
Dark Green Leafy Veg (A, B, E, K’, Ca, Fe, K);
Milk (A, B, D, K’, Ca);
Eggs (A, B, D, Fe);
Pulses (B, Fe, Zn, K);
Whole Grains (B, E, Fe);
Raw Citrus Fruits (B, C, K);
Red Meat (B, Fe, Zn);
Fish (B, D);
Egg Yolk (E);
Orange Fruit and Veg (A);
Potatoes, Bananas, Broccoli and Tomatoes (K)
SO…to recap – good foods to eat are LEAN MEAT, OILY FISH, EGGS, MILK, LEGUMES (beans, peas and lentils), WHOLE GRAINS (brown bread, rice, pasta) and lots of FRUIT and VEG including STARCHY VEG (potatoes), LEAFY GREEN VEG, ORANGE FRUIT and VEG, and CITRUS FRUIT. Plus, keep it as FRESH as possible to MAXIMISE C and B vitamins.
Plus, plus – WASH raw food and COOK MEAT according to packet instructions to avoid food POISONING !!
It’s that SIMPLE!
