Get an understanding of calories, macronutrients, micronutrients and a food library to help you structure your diet.
INTRODUCTION
Welcome to our nutrition guidance.
In these pages you will find overall information about nutrition such as macro and micro nutrients, why we need them and where to find them.
Scroll at the bottom of this file to find a food library with all the nutritional information for you to consult.
MACRONUTRIENTS
Carbohydrate
Protein
Fat (Lipids)
Collectively needed in greater amounts. Used within the body for structure, function, and fuel. Note: alcohol also provides fuel, but it is not classed as a nutrient.
MICRONUTRIENTS
Vitamins
Minerals
Needed in smaller amounts. Also used for structure and function and are necessary to ‘unlock’ the energy contained within the macronutrients. They also support and manage vital physiological processes within the body.
PROTEIN
Eating enough proteins will ensure that the mass you lose is body fat and that your body will retain more lean mass while losing weight, also, the right amount of protein intake will benefit recovery after training sessions.
Sources of protein:
Turkey and `Chicken with skin removed
Lean cuts of beef or pork (Visible fat trimmed)
Fish or shellfish
Pinto beans, black beans, kidney beans, lentils, peas, etc.
Tofu, tempeh and other soy protein products
Low fat dairy products
CARBOHYDRATES
Carbohydrates are the main source of energy for the body. This is because they can be easily converted into glucose, which is the form of sugar that’s transported and used by the body. Although it’s an ideal energy source, a diet too high in carbohydrates can upset the delicate balance of the body’s blood sugar level, resulting in fluctuations in energy and mood. This can result in feelings of irritability and tiredness. It is better to balance the intake of carbohydrates with protein, a little fat, and some fibre.
REFINED OR UNREFINED
All carbohydrates provide energy, but their real dieta
ry value depends on whether they are refined or unrefined.
REFINED CARBOHYDRATES: contain excessive sugar (over 15g per 100g), contain processed, low-quality fats, have high energy density, no vitamins or minerals and adversely affect insulin response. Examples: white bread, white pasta, cakes, biscuits, pastries, white rice, rice cakes.
UNREFINED CARBOHYDRATES: contain fructose and glucose in varying amounts, antioxidants and phytochemicals, high levels of dietary fibre, vitamins and minerals and trace of amino acids. Examples: wholemeal or whole grain products, whole grain rice, frozen/fresh vegetables, pulses, quinoa.
FATS
Fat is another major source of energy; it helps the body absorb vitamins and it makes food taste good. Fats are an especially important source of calories and nutrients for infants and toddlers, and they play a major role in determining cholesterol levels.
At present, dietary recommendations for lipids and the nature of their subsequent effect on human health is the subject of some debate. However, the roles played by lipids within the body can’t be underestimated.
VITAMINS
Vitamins are a group of organic compounds (all containing carbon) which are required for normal growth and metabolism. All vitamins are synthesised by plants and can be obtained in the diet by either eating the appropriate plants or by eating animal products that have derived their vitamin content from plants.
MINERALS
Minerals build strong bones and teeth, control body fluids inside and outside cells, and turn the food we eat into energy. They are necessary for structure and for the normal regulation of metabolic, hormonal, and nervous interactions in the body. In simple terms, they enable our bodies to function correctly on a daily basis. They don’t provide energy themselves, but they allow our bodies to ‘unlock’ the energy contained in our diet.
Here's what your plate should look like:
