We don’t all look at plates of food and ultimately see macronutrients, we see our favourite meals like lasagne, chilli or sandwiches.
When we start to track our food to align our meals and total overall intake for physical results, we have to get to grips with our intake of certain nutrients like carbohydrates and protein.
PROTEIN
Protein is a key nutrient for repairing every cell in the body, it supports blood sugar balance and helps to maintain and build muscle mass. Include good quality protein in the form of:
• Meat, ideally grass fed (lamb is more easily digested than beef)
• Chicken
• Fish, fresh or use tinned for convenience, mackerel, salmon, herring, sardines (in olive oil or spring water)
• Eggs
Other important sources of protein include:
• Nuts and seeds
• Dairy
• Beans/pulses
CARBOHYDRATES
Carbohydrates are the sugars, starches and fibres found in fruits, vegetables and grains. They are a source of energy and provide many of the micronutrients needed for our bodies to function well (specifically veg and fruit).
• Vegetables (EAT A RAINBOW): Examples include broccoli, kale, cauliflower, peppers, aubergine, courgettes, garlic, artichoke, tomatoes, spinach, watercress, rocket, kale, spring greens, chard, asparagus, mangetout, sugar snap peas, snow peas, garden peas, green beans. Starchy veg (moderation): sweet potato, potato, carrots, beetroot, swede, parsnips, corn
• Fruits: Berries, cherries, apples, pears, plums and others. Grapefruit should be avoided if you are on medication
• Grains (starches – moderation): rye, spelt, barely, quinoa, buckwheat, wholegrain rice, cous cous, oats, wheat
FATS
Fats are another essential part of your diet. They are important for normal brain development and function. They contain important fat-soluble vitamins (A, D, E, K) which are key to overall health and are a good energy source.
Eat good quality fats in the form of:
• Extra virgin olive oil
• Avocado
• Nuts and seeds
• Oily fish
• Butter
• Yoghurt
• Cheese
