Nutrition
Scientists have proven if you eat proper food and a balanced diet you will be healthier. If you eat processed food, it will lead to poorer health.
- A variety of fruit and vegetables (50%).
- Whole grains or foods made with them (25%).
- Healthy proteins (25%).
- Healthy fats can be found in foods such as fish, avocado, soy, grains and nuts but oils such as olive oil and rapeseed oil can also be used (in moderation).
- Meals should always be accompanied with a glass of water.
Did you know?
- Having a combination of protein, fibre, fat and carbs will help keep your energy levels steady.
Important for the development and repair of muscles and bones – they are building blocks of life and found it in animal and plant sources including meat, fish, poultry, pulses, nuts, eggs, dairy legumes (beans, pulses, etc).
Did you know?
- We need to eat all 9 essential amino acids to make proteins.
- All 9 can be found in animal products but we can combine plant foods to get them all (e.g., lentils and rice).
- Lots of gimmicks on the market which are often overpriced.
Carbohydrates (carbs) such as whole grains are the bodies preferred energy source includes whole grain bread and pasta, oats, brown rice, farro, and quinoa.
Did you know?
- Whole grains are a good source of carbohydrate because they are released steadily into our body’s system. They have more protein and fibre than refined grains.
- Complex carbs like pasta, rice and potatoes give us energy more steadily.
- Refined carbs can be found in sweets and processed goods. These provide an energy rush followed by a crash.
Some fat is essential in everyone’s diet! It is important for hormones, energy supply, cell and brain health and nutrient absorption. Omega 3 fatty acids (the ones we need more of) are found in fatty fish, nuts, seeds and olive oil.
Did you know?
- Low fat is DANGEROUS!
- We need more unsaturated fats.
- Less saturated fats.
- But trans fats are not healthy.
Important for a healthy gut and found in: fruits, veg, oats, beans and whole grains (e.g., brown rice). Even Dandelion Leaves!
Did you know?
- There are different types of fibre, one being prebiotics.
- Combine prebiotics with probiotics (from fermented foods) for a healthy gut.
- Lots of gimmicks on the market which are often overpriced.
The gut microbiome is made up of trillions of organisms that live in the gut and help with nutrient absorption, immunity, energy levels and our mood.
A varied diet is important, with plenty of Plant-based foods high in fibre.
Remember! Try to avoid ultra-processed foods!
We need these to help us to see, protect our bodies from infections and wounds, help us to think, sleep, work, have fun, and do so much more.
They are found in lots of things including:
- Fruit
- Vegetables
- Whole grains
- Beans and legumes
- Nuts and seeds
- Dairy
- Meat and fish
- and in smaller amounts in herbs and tea & coffee.
If you eat a varied diet with plenty of fruit and veg you shouldn’t need supplements unless prescribed by a doctor.
Some people may need to take vitamin D supplements during the winter months. For more details visit https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
Did you know?
Fat-soluble vitamins are absorbed along with fats in the diet and are stored in the body’s fatty tissue and in the liver.
- A – for vision, immunity, and skin.
- D – for calcium absorption and bones.
- E – to guard against infection.
- K – for blood clotting & bones.
Water-soluble vitamins are carried to the body’s tissues but are not stored in the body. Such vitamins are:
- B complex – for energy, red blood cells and brain.
- C – for immunity and skin health.
- Calcium, Magnesium & Manganese – for bone, teeth, muscles, and nerves.
- Chloride – to create stomach acid and support digestion.
- Chromium – to aid insulin function.
- Copper – to improve iron absorption thyroid health and digestion.
- Iron – to transport oxygen in blood and energy production.
- Iodine – to support the production of thyroid hormones and stimulation of metabolism and immune system.
- Molybdenum – to aid the production of uric acid.
- Phosphorus – for energy and bones.
- Selenium – for thyroid and brain health.
- Sodium & Potassium – for nerve transmission & muscle function.
- Sulfur – for joint and skin health.
- Zinc – to aid the immune system, digestion, muscle repair and sleep.
