We all know you are what you eat but how many of us know what to eat? Furthermore how many of us even know what a carbohydrate is, or how much protein a day we need?

This lesson in 101 Nutrition Fundamentals will show you what are the most important elements to achieve optimum health, vitality and weight loss. Get Back 2 Basics and live life to the full!

Carbohydrates

·         Preferred fuel source for the body

·         Harder for body to convert carbohydrates to fat.

·         Increase metabolism- release of hormones thromboxin

·         High in vitamins B, folate, thiamin, riboflavin

·         We require 5-7g per kg per day e.g. 50kg you would need 250g-350g a day

·         Require 3-12 serves daily.

·         1 serving equals: a slice of bread or ½ cup rice or pasta or 1 cup cereal or 1 piece of fruit or 1 cup of vegetables.

·         Carbohydrates are found in bread, grains, potatoes, rice, fruit, yoghurt, vegetables, sugar, oats, milk, cakes, lollies, jams, legumes, pulses biscuits, pasta, juices and many processed foods.

·         Carbohydrates can then be further broken down into simple & complex carbohydrates.

·         Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include fruits, fruit juice, milk, yoghurt, honey, molasses and sugar

·         Complex carbohydrates are usually packed with fibre, vitamins and minerals. Examples are vegetables, breads, cereals, legumes and pasta.

·         More importantly is the GI of a carbohydrate E.g. Milk which is a simple carbohydrate has a lower GI than a piece of wholemeal bread. GI refers to the Glycemic Index of a food. The Glycemic Index is a ranking given to foods based on how rapidly they are broken down into your blood stream.

·         HIGH GI foods are absorbed rapidly and cause a rapid surge in blood sugar levels. This is followed by a sudden drop which brings on hunger, shakiness and irritability.

·         LOW GI foods cause a slow and steady rise in blood sugar levels giving a constant supply of energy. Leaving you feeling full for longer.

Proteins

• Building blocks of our bodies
• Build & repair tissue
• Support immune system
• Regulate temperature
• Excessive and inadequate protein diets are unsafe
• Complete and incomplete protein (animal vs. plant based protein)
• Proteins are found in animal products, bean, grains, lentils and dairy.
• Common sources include, beef, chicken, lamb, seafood, yoghurt, cheese, milk, lentils, nuts,
• beans, whey and grains
• Woman require approximately 0.75g of protein per kg of body weight per day (more if
• exercising approx 50-70g for women)
• NB: 1 egg has 6g of protein but weighs approx 50g
• 100g meat, fish, chicken = 25g
• 30g cheese = 10g
• 200ml yoghurt or milk = 10g
• 2 slices of bread = 50g
• 1 serving = 50-70g lean meat or chicken
• 2 x eggs

Fats

• Source of energy, protect vital organs, insulate and transport vitamins
• Needed for healthy skin, blood, nerves and muscle
• Decrease saturated and trans fats
• You need some fat in your diet
• Think quality as well as quantity
• Decrease saturated and trans fats
• Use a variety of sources of monounsaturated and polyunsaturated fats
• Oily fish 2 x week e.g. salmon, fresh tuna, swordfish
• Nuts and seeds
• Cold-pressed oils in dressings and cooking
• Flaxseed oil in smoothies
• LSA sprinkled on cereals
• Fats are found in oils, nuts and seeds, butter and margarine, meat, eggs, dairy foods, processed foods.
• Saturated fats: Increase cholesterol, more readily turned into body fat. They are found in meat and poultry fats. Processed meats – sausages, ham, dairy fats – milk, cream, cheese, butter, pastries and most takeaway foods
• Polyunsaturated & monounsaturated fats – omega-3 and omega-6 Decrease cholesterol. Found in Sunflower, soybean, safflower, canola, nut and olive oils, nuts and seeds, oily fish, linseeds and avocado
• Trans fats: Increase cholesterol, cause cell membrane dysfunction, increase risk of heart disease more than saturated fats. Found in processed fats – margarine, commercial cakes and biscuits, savoury snack foods – chips, corn chips
• How much fat -  less active = 20-30g / day  -  more active = 50-70g / day

Vitamins & Minerals

Vitamins are organic compounds and are needed in small amounts by our bodies. They prevent specific deficiency disease and support a state of optimal health.

There are 13 vitamins, 9 water soluble and 4 fat-soluble and are considered micronutrients. Vitamins cannot be broken down to provide energy but do assist in the reactions that release from carbohydrates, proteins and fats. Unlike the macro nutrients vitamins are individual units.

General Overview:

B-Vitamins = help break down sugars into energy

Vitamin A = needed for healthy skin, eyes and digestion

Vitamin B2 = helps the body use oxygen efficiently

Vitamin B12 = essential for the nervous system

Folic Acid = essential for the production of red blood cells and the nervous system

Vitamin C = needed for healthy tissue

Vitamin K= helps prevent fatty acid from oxidizing in the blood

Minerals are inorganic and help to store and distribute water and help to facilitate the

chemical reactions that take place in your body and brain every minute of every day. They

also form part of structures in the body (bone, connective tissue, proteins) physiologically

important substances (iron is part of the structure haemoglobin) and form some hormones

(Iodine is part of thyroid hormone). Minerals act as co-factors to enzymes allowing

enzymes to function.

96% of our bodies are made up of the four elements Carbon, Hydrogen, Oxygen and

Nitrogen. The remaining 4% is macro and micro minerals (or trace elements)

Macro Minerals include: calcium, phosphorous, magnesium, sodium, potassium, chlorine

and sulphur. The micronutrients include: iron, zinc, copper, manganese, iodine, chromium,

selenium, molybdenum, silica, fluoride, boron, nickel, vanadium, tin, arsenic, germanium,

rubidium. Aluminum, lead, cadmium and mercury are minerals known as toxic or heavy

metals which can be toxic in large enough quantities.

Alcohol

·   Dehydrates

·   High in calories

·   Interferes with metabolism

·   May cause liver cirrhosis, cancer, ulcers, high blood pressure, heart disease, memory loss

·   Check out sugar and preservatives content

·   Darker spirits = more sugar

·   In moderation – up to 2 glasses per day (standard drink = 100ml wine or 30ml nip of spirit)

·   1 glass of alcohol + 1 glass of water

Summary

·   Concentrate on fresh foods rather than processed foods

·   Aim to drink 1.5-2 litres of water everyday

·   Exercise 3-4 times a week including resistance training

·   Grazing- Eat small meals every 2-3 hours a day

·   Fine tune your body with carbohydrates, fats and proteins.

·   Plan a healthy weekly menu and shop for it in advance“…if you fail to plan, you plan to fail”

·   Eating a healthy, sensible diet