Nutrition

I’ve been interested in Nutrition for while and a few years I started studying Nutrition.There’s so much to learn- but basically fresh Foods make a Healthy lifestyle, mix a little Exercise and me time and whoosh- you’re on your way to a potentially long life, full of vitality. Nature put it all there for us – it was meant to be used, not processed. So here are some hints, tips. Healthy eating recipes and charts to start you on your way. Consult your doctor before changing a diet lifestyle, consult a nutritionist for more information, dieticians will help you with any changes.

1. Enjoy good food; eat a variety of fresh food, colours and textures.

2. Don’t eat too much fatty, fried or sugary foods.

3. Keep alcohol at a sensible level.

4. Eat the right amount to be a healthy weight.

5. The guide lines for a balance of good health put a daily amount of fruit and vegetables at 30%, breads, pulses, potatoes and cereals at 27%, meat and fish at 18%, dairy at 18% and fatty and sugary foods at 7% (approximate).

6. The 5 groups of Nutrition are – protein, fat, carbohydrate, vitamins and minerals.

7. Proteins = 4kcal per gram. Gained from meat, fish, pulses and dairy.

8. Fats = 9kcal per gram. We need a certain amount of fat in the diet.

9. Saturated fat is the unhealthiest fat found in animal products, these can higher levels of cholesterol. Monosaturated fats help lower cholesterol- found in olive oil and rapeseed oil.

10. Carbohydrates =3.75kcal per gram. There are sugary carbohydrates and starchy ones. Sugars ones include anything made with sugar, cakes, biscuits, soft drinks etc and we all know what sugar does to your teeth and waistline if eaten in excess. Starchy ones include flour produce, bread, pasta, cereals, rice, potatoes etc, although these are healthier Carbs excess will cause weight gain- but essential for energy, especially before sports.

11. Vitamins and Minerals are known as micronutrients and they are found in a rainbow of fresh foods- that’s why it is important to have a varied fresh diet.

12. Vitamins- VITAL for life. There are 2 kinds water soluble and fat-soluble. Water soluble (flushed out) cannot be stored in the body and need to be taken regularly =All the B’s (dairy, meat, fish, eggs) and vitamin C (citrus, soft fruits, pots, salad). Fat-soluble are stored in the liver and are not needed daily = A (vegetables, milk and meat), D (eggs, meat, oily fish), E (veg oils, nuts, eggs, greens) and K (greens and wholemeal cereals). (To name just a few)

13. Minerals = Calcium (milk), Phosphorous, Iron, Magnesium (cereals, pots and veg), Sodium, (salt and salty foods), Potassium, (veg, pots, meat, milk) Chloride, Zinc (meat, veg, pots), Copper (nuts), Selenium, Fluoride, Iodine (milk, cereal, fish) etc

14. Water – it is important for a healthy life to drink 2 litres of water a day, not at once but in 8 small glass fulls all through the day.

15. Salt although essential to life can be very harmful in high quantities. A cause of heart related illnesses. Beware of high salt levels in processed and takeaway foods. We consume around 9g of salt per day and our daily recommended amount is half that.

16. Smoking- just gives up. It’s completely unhealthy leads to many serious medical illnesses and inhibits vitamin and mineral intake as well as suppressing your taste buds.

17. Eat oily fish once or twice a week its full of omega 3- a healthy fat, fantastic for brainpower.

18. Nuts although high in fat, eaten in small amounts daily are extremely healthy and a tasty snack. 4Brazil nuts contain the antioxidant mineral Selenium.

19. Antioxidant- they are the best minerals and vitamins A, C and E (Ace)- they fight of free radicals in our body and are anti cancerous.
Free Radicals- nasty chemicals and toxins absorbed in to our diet from the environment, chemicals and bad food. They scavenge our insides and can cause disease.

20. Burnt food produces Free Radicals (bad stuff) and that goes for overcooked B.B.Q foods.

21. Rest- peace and quiet goes a long way to keep us happy and healthy. Try to de-stress every now and then by taking time out to relax.

22. Caffeine- cut down on coffee, tea and coke. Caffeine inhibits nutrients being absorbed in to our bodies. Caffeine is addictive .Too much can bring on palpitations and irritability. Plus the 6 spoon fulls of sugar in it- wont help either.!!!!

23. Good meat substitutes- for protein foods is lentils, beans and tofu. (vegetarians)

24. Diet- the only true diet is a healthy eating plan, cutting down on fats and sugars.

25. Steaming is the healthiest method of cooking. Try cooking in foil or baking with little oil or grill marinated meats and fish- serve with plenty of fresh
vegetables or salad.

26. Cholesterol – is a waxy like substance essential to life- BUT there are 2 kinds LDL = low-density lipoprotein- this is said to be the bad/harmful one, it can be deposited in artery walls causing coronary problems. This type of cholesterol comes from saturated fats i.e.- fatty meats, dairy, eggs, lard, suet etc to lower bad cholesterol reduce fatty foods and cut down on dairy.

27. HDL= high density lipoproteins- this is a protective type of cholesterol.

28. Fizzy drinks are nutritionally valueless – so why bother. Drink fresh juice, organic cordials, smoothies, milkshakes, green tea, herbal teas and plenty of water.

29. Food tips to healthy eating- cut the fat of meat and remove the skin off chicken. Eat fish 2 – 3 times a week, eat vegetarian once or twice, eat a healthy breakfast like sugar free muesli or porridge, snack on fruit, seeds and nuts. Replace mayonnaise with natural or Greek yogurt.

29. Go wholemeal- its healthier cause its natural and full of fibre. Granary breads best, brown pasta and rice.

30. Fibre- found in wholemeal flours, pulses, beans and grains. Essential for good health- keeps you regular and good fibre= soluble (lentils, pulses etc) is the best stuff to clean out your insides. It’s like giving your self a healthy flush- no need for colonics.!!!

31. So basically eat fresh, eat healthy, eat regally and eat slowly.

Eat yourself to a longer life full of health and vitality.