FOOD CHOICES
Carbs – Protein – Fats
FOOD CHOICES
EAT LESS FAT:
The three nutrient sources available through food and drink are carbohydrate, fat and protein. Carbohydrate provides us with 3.75kcals of energy per gram, protein gives us 4kcals of energy per gram and fat will provide more calories than any other food source with 9kcals of energy per gram.
The average person in the UK will consume 90grams of fat per day which makes up 42% of their total calorie intake. It is recommended that no more than 30% of our total daily intake should come from fat.
A good rule to follow is:
- 40% Carbohydrates
- 30% Protein
- 30% Essential Fats
EAT MORE CARBOHYDRATE:
Carbohydrate in foods comes in two forms…
- Complex (or starches)
- Simple (Sugars)
Simple carbohydrates provide very little vitamins, minerals and fibre compared to complex carbohydrates and can cause dental decay.
It is best to restrict simple carbohydrate intake to a minimum. Carbohydrate is the food source that provides us with the energy and vitality to perform daily tasks primarily because it provides the muscles with ‘glycogen’ which is rather like keeping the petrol in the tank topped up in your car. Carbohydrate has the lowest energy cost of all food sources.
Every meal should contain an element of complex carbohydrate.
- Examples: potatoes, rice, noodles, pasta and lentils.
EAT LITTLE AND OFTEN:
We know that severely restricting calorie intake is very harmful in the long-term and is proven to contribute to yo-yo dieting. Not only is it vital to take in at least the same number of calories as your basal metabolic rate but it is also important to maintain a constant level of blood sugar throughout the day.
EAT 5 SERVINGS OF FRUIT AND VEGETABLES PER DAY:
As a nation we do not eat enough fruit and vegetables, fruit and veg provide us with many of the nutrients we need and contain carbohydrate and protein with no fat, with the exception being avocado. It has been recognised for many years globally that we should be eating 5 portions of fruit and veg per day.
Category: Nutrition, Nutrition (weightloss)
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