FOOD “It’s not Rocket Science but it’s not just Rocket Salad!”

Few people are absolutely clear about the fundamentals of Nutrition– e.g. what are “good proteins, good carbs and good fats”. The media are often more confused than the people they are supposed to be advising about food combinations.

They overthink and overcomplicate nutrition!

So let’s look at an example of a simple list of “Superfoods” under the banner of Super Proteins, Carbs and Fats with a few basic important facts thrown in for interest.

What is Protein?

Proteinis the major element of our muscles, tissues, skin, hormones and blood. It plays a vital role in repairing our bodies after the wear and tear of daily life.

Super Proteins

1.    Poultry- Chicken and Turkey breasts are excellent choices of proteins, low in fat (remove skin and grill them) and available everywhere.

2.    Fish – Super choices include grilled cod, haddock, sea bass and swordfish.

3.    Low Fat Cottage Cheese –may be the best protein food because it’s rich with amino acids which help support muscles.

4.    Eggs - Eggs get a bad rap when it comes to weight loss but they are loaded with protein and if you are worried about cholesterol just eat egg whites.

What is Carbohydrate?

Carbohydrates are our primary source of energy and fuel for the organs of the body.There are two main types of Carbohydrate:

·         Simple             -          Glucose, fructose and lactose

·         Complex          -          Starches - potatoes, rice, grains and dietary fibre

Even though carbohydrates are a vital component of our health, certain carbs serve no nutritional purpose and can contribute to weight gain if consumed in excess. These are known as refined carbohydrates and are prevalent in processed, convenience and fast foods where sugar and flour have been stripped of their important fibre and nutrient content.

The rule of thumb is ‘complex’ carbohydrates are slow burners and provide more energy for a longer period of time compared to processed refined carbohydrates.

Super Carbohydrates (Complex)

1.    Potatoes –convenient, widely available, filling and contains resistant starch, which helps increase metabolism and burn fat.

2.    Brown Rice –is rich in calcium, magnesium, potassium, fibre and is a low-energy-density food, which means it's filling but low in calories.

3.    Oatmeal – (not instant) Oats are rich in fibre, low in cholesterol, contain resistant starch and boosts metabolism and burns fat.

4.    Wholemeal Pasta–rich in vitamins and minerals and containing 2/3 times as much fiber as refined-wheat pasta.

What is Fat?

Despite popular belief, not all fats are bad. You need fats in your diet and so avoiding all fats for the purpose of weight loss is the WRONG approach!

There are two main types of natural fat:

·         Saturated Fats come primarily from animal sources such as meat and dairy products and provide the body with a stored form of energy in fat cells.

·         Unsaturated Fats are found in vegetables, nuts, grains, seeds, fish and game; it contains fatty acids essential to life which the body cannot produce itself.

Saturated fats in large amounts are generally considered the enemy, and receivebad press, while unsaturated fats in moderate amounts are essential however there is another fat with a large capacity to harm the body: Hydrogenated Fat.

Hydrogenated Fat is created when liquid oil, such as corn oil has hydrogen added to it thereby changing its chemical structure. Hydrogenated fat is found in almost all processed and refined foods, plus frozen convenience food and deep-fried fast food.

There is a general rule for knowing which fats are bad for you.

Bad Fats are solid or semi-solid at room temperatures e.g. butter or margarine, (liquid exceptions are palm and coconut oil).

Super Fats

1.    Nuts and Seeds (unsalted) - are rich in healthy fats that help you slim down.

2.    Oily Fish - such as Salmon, Sardines, Mackereland Herring contain Omega 3 essential fatty acids.

3.     Avocado – contains Oleic acid which triggers your body to quieten hunger and reduce cholesterol. The creamy fruit is low in sugar and is packed with fibre and protein.

4.    Natural Peanut Butter – contains protein, potassium, fibre and provides an energy boost.

Life however is a balancing act and we must therefore never forget the magical high nutrient and healthy food group known as Vegetables and Fruits which form important food combinations with Proteins, Complex Carbs and Fats.

Weight  loss and body transformation expert, Author, Connoisseur of all things protein. Enjoy reading, writing, travelling, training, peanut butter & rugby.

About the Author: Weight loss and body transformation expert, Author, Connoisseur of all things protein. Enjoy reading, writing, travelling, training, peanut butter & rugby.