Fat- The functions of fat
in general are to protect organs, provide insulation,
to give the body its shape and to protect the brain.
The two main types of fat are Saturated and Unsaturated
fats. You should try to eat the Unsaturated fats found
in nuts, fish, and seeds more often whilst limiting
your daily intake of food containing Saturated fats,
such as pastries, high-fat meats, French fries, chocolate,
and short bread.
A few simple guidelines for eating less fat are:
- Eat fish more often, avoid deep-frying
in batter.
- Do not add fat in cooking, try grilling,
boiling, poaching instead of roasting or frying.
- Read labels carefully, and choose
foods with a lower % of fat.
- If you use butter spread it very thinly,
use low fat.
- Remove the skin off chicken and turkey.
- Reduce pies and pastries.
Carbohydrates-
Are the body's primary source of energy, especially
in low fat diets. When we eat a meal containing
CHO, it is eventually converted into glucose and
stored as glycogen in either the working muscles
or the liver. Whilst exercising the body needs to
burn CHO to fuel the body, requiring glycogen to
be broken back into glucose which will be used to
generate ATP. We should be looking to choose a wide
variety of foods ranging from fruits and vegetables
to whole grain products such as pasta, bread and
rice.
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Protein
- Is an extremely important macronutrient that should
be eaten frequently throughout the day. High quality
sources of protein include whey protein that is mainly
used by body builder's to replenish the muscles with
protein, also red meat, poultry, fish, eggs, milk,
yogurt and cheese.
Vitamins
and Minerals
- These form the micronutrients in the diet,
although we need these substances in much smaller
amounts than the macronutrients (Fats, Carbs and Protein)
they still remain a vital part in maintaining a healthy
diet. Minerals are necessary for the normal regulation
of metabolism, hormonal and nervous interactions within
the body. Vitamins are required for normal growth and
metabolism; there are a substantial amount of different
vitamins. Vitamins A, D, E and K can only be absorbed,
transported and utilized in the presence of fat, their
main function is to have a protective effect on our
cell membranes. Both Vitamins and minerals help the
body to extract energy from the foods you eat; in addition
to helping ensure that your body functions optimally
during everyday activities.
Fibre-
Doesn't contain any nutrients, yet it is vital to a
healthy body since it usually comes wrapped around valuable
foods, like fruits, vegetables, grains and beans. It
adds bulk to the food, helping it digest along the
gut and to protect the digestive system. The benefits
of a high fibre diet are that it reduces heart
disease, damage to the colon, bowel cancer and not forgetting
weight management.
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Some
useful advice from PAE Fitness Solutions...
...Read
labels carefully, and choose foods with a lower %
of fat. If you use butter spread it very thinly, use
low fat. Remove the skin off chicken and turkey. Reduce
pies and pastries."
