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Nutrition BasicsBack
What are carbohydrates? Carbohydrates are the preferred energy source for the body.
Healthy sources are fruit, vegetables, legumes, whole grain cereals like oats or rice. Getting most of your good vitamin enriched carbohydrates from fruit, vegetables and whole grains is the base of a healthy carbohydrate-eating plan. Eating good quality carbs combined with protein and regular exercise allows the body to burn more body-fat for energy keeping you lean and healthy throughout life.
Eat lots of these Good carbohydrates:
All vegetables and fruits such as pumpkin, sweet corn, beetroot, carrot, apples, apricots, pears, banana, orange, pineapple + papaya. Whole grains such as basmati rice, brown rice, quinoa, oats, spelt, whole grain breads, millet, amaranth.
What is Protein?
You body needs protein power to provide us with the 22 amino acids needed to build and repair muscle tissue, make hormones and enable our cells to maintain and repair themselves. Good sources are: Fish, lean meat, chicken, turkey, eggs, cottage and ricotta cheese, low fat milk, yoghurt, nuts, beans and legumes such as chickpeas + lentils. The Aim is to include protein regularly into your daily meals and combine them with low GI carbs such as basmati or brown rice which will keep your blood sugars steady and give you heaps of energy for the rest of your day.
Good fats Bad fats
Saturated and unsaturated fats are terms most of us are all too familiar with. Briefly, unsaturated fats, which include monounsaturated and polyunsaturated fats are usual liquid at room temperature and are derived from plant sources like avocado, olives, seeds and nuts. These are the fats the body needs in small quantities for optimum health. Saturated fats are derived from animal sources, with the exception of palm oil and coconut oil and are usually solid at room temperature.
As a rule, eat less saturated animal fats and consume small amounts of healthy fats from plant sources. These healthy fats will help to help lower bad LDL cholesterol and maintain the protective good HDL cholesterol in the bloodstream.
What is Gluten-free?
Gluten is a protein found in many cereals such as wheat, rye, barley, oats, triticale). Intolerance to gluten can lead to celiac disease, a painful condition that damages the lining of the small intestine, preventing the absorption of food. If you are allergic or intolerant to gluten, you are often very restricted in what you can eat, as gluten is present in so many foods. Rice is one of the most highly versatile gluten free grains available. The grains are delicious in from anything to risotto, stir-fry and delicious creamy puddings. Use rice flour as a substitute for plain wheat flour in most baked recipes.
What is wheat-free?
Wheat intolerance, when diagnosed is often treated with the elimination of wheat in the diet. Common symptoms such as bloating and headaches go immediately once wheat products are eliminated from the diet. Rice is a wheat free grain that can be a delicious part of a healthy diet. It can be enjoyed for breakfast lunch and dinner as a substitute to bread, pasta and other complex carbs that contain wheat.
What is fiber?
Fiber comes from plant foods, that when eaten are not broken down. The fiber passes straight through our system creating bulk to help get rid of body waste. There are 2 types of fiber, insoluble and soluble. Most foods contain both types with varying proportions. Fiber is found in all plants, with good sources coming from grains like whole grain rice, bran, vegetables, fruit and beans. Fiber also speeds up the movement in the intestinal tract and is great for treating digestive symptoms like IBS and the protection against cancer. It also delays glucose absorption keeping our blood sugar more stable and keeps us fuller for longer. Fiber can help lower bad LDL blood cholesterol and is also great for controlling blood sugar levels by slowing the absorption of glucose into the blood stream.
IMPORTANT VITAMINS – MINERALS
Vitamins and minerals enable proteins, fats and carbohydrates to function as a synchronized unit, proving the body with energy, strength and good health. They protect us from disease and illness, help to strengthen our immune system and fight free radicals that cause disease, ageing and molecular breakdown within our cells.
Vitamin A is essential for good eyesight and maintaining healthy skin and hair. It helps to neutralise free radicals in the body and stop their damaging effects on the cells.
Good sources are: all red, yellow and green vegetables including carrots, tomatoes, sweet potato, red capsicum, cabbage, broccoli, spinach, Orange fleshed fruits such as mango, papaya, rockmelon, fresh and dried apricots.
B vitamins are a group of 8 water-soluble vitamins, which work together in the body. Each one has a different role to play, but generally they are essential for growth and proper development of the nervous system and used in food digestion and metabolism.
Good sources are: Whole grains such as rice, oats and spelt, seaweed, turkey and chicken, seeds, nuts, seaweed, eggs, mushrooms, oily fish and beans.
Vitamin C - This water-soluble vitamin is essential for so many aspects of good health, from the maintenance of red blood cells to warding off colds. It’s a powerful antioxidant, helps maintain a healthy immune system and is food for the skin, as it assists in the formation of collagen.
Good sources are All types of fruits and veggies especially apples, pears, citrus fruits, berries, kiwi fruit, watermelon, rockmelon, mango, papaya, cherries, capsicum, broccoli, Brussels sprouts, cabbage and lettuce.
Vitamin D – Essential for bone growth and mineral balance in the body. Just 30 minutes of sunlight a day enables the skin to make Vitamin D. Good food sources are: eggs, oily fish like salmon, sardines and tuna.
Vitamin E this powerful antioxidant helps slow premature cellular ageing, prevents the cell membranes from damage, and prevents the build up of plaque in the arteries. Good Food sources are whole grains such as brown rice, wheat germ, seeds, nuts, avocado, oily fish, sweet potato and spinach.
Zinc This super trace mineral is essential for normal growth, development, fertility, healthy skin, hair and nails, immunity, wound healing and destroying free radicals. It’s a super mineral that’s found in whole grains such as rice, meat, dairy, seeds and nuts.
Iron The main function of this trace mineral is to carry oxygen from the lungs to the cells in our body. Iron can also increase the body’s resistance to infection and health the healing process. Women need to make sure they get regularly tested to make sure they are not iron deficient. Vitamin C can aid the absorption of iron, so eating a piece of grilled beef along with a glass of OJ or stir-fried broccoli will help absorption of iron from the meat into the body. Good sources of iron are whole grains like rice, beans, lean red meat, spinach, nuts and seeds.
Selenium
Selenium is an important trace element and powerful antioxidant that helps protect us from heart disease, some cancers and premature ageing. It works with vitamin E it is important for normal growth, fertility, thyroid action and healthy skin and hair.
Good food sources are: Brail nuts, mixed nuts and raisins, mushrooms, lentils, tuna, squid, tuna, sardines, seeds, swordfish, mussels, whole grains such as rice, salmon, cod, prawns, lean pork, walnuts.
Calcium
Sufficient calcium is vital throughout life. It is not only ensure that superior bone mass is reached through child hood years, but it is vital in adult hood to prevent osteoporosis in men and women. It is also necessary for the proper functioning of muscles and nerves in the body.
Absorption is helped along by getting adequate amounts of vitamin D (sunlight, fish oils, nuts) essential fatty acids (vegetables, nuts and seeds) and exercise. It also works closely in the body with magnesium in maintaining healthy bones.
Good sources include: dairy products, dark green leafy vegetables and sea vegetables, tofu, sardines and salmon including bones, nuts like almonds, brazil nuts, whole grains such as rice, oats and spelt, sesame seeds , soy beans, dried figs, spinach, chickpeas, prawns, cabbage, broccoli and nuts.
Chromium
It’s important in helping control blood glucose levels and the metabolism of fats and carbohydrate in the body. It’s an essential mineral that must be obtained from the food we eat.
Good sources are:
Beef, liver, chicken, oysters, eggs, whole grains such as brown rice and wheat germ, capsicum, apples, bananas, spinach, black pepper and molasses.
Coenzyme Q10
This helps the body convert food to energy, strengthens the heart and slows ageing.
Good sources are:
Fish, vegetable oils, wheat germ, rice bran, beans, spinach, broccoli.
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