Carbs, protein and fats

All foods fall into the following four main groups:

• Bread, cerials and potatoes
• Fruit and vegetables
• Milk and dairy
• Meat, fish and alternatives

However there is a fifth group of foods that contain fat and, along with foods containing sugar, these should make up the smallest part of one’s diet.  These groups contain varying proportions of all or some of the main nutrients, which are carbohydrates, protein, and fats.

Carbohydrates:

Carbohydrates are the main source of energy for your body and should account for 50% of your calorie intake.  They are essential for your health.

Carbohydrates are found mainly in grains, vegetables, fruits, legumes and dairy products.  Your digestive system converts carbohydrates to glucose, which dissolves into your bloodstream and is transported to those part of your body that use energy, such as your muscles and brain.

While they do contain starch and sugar, many carbohydrates are also rich in fibre, vitamins, minerals and antioxidants, all of which play a critical role inyour health and help protect you from major diseases such as heart disease, stroke and cancer.

Proteins:

Proteins are an essential part ofyour diet.  One half of your body weight is made up of protein, including muscles, organs, skin and hair.  Protein is required to build and repair body tissue.  Proteins also slow down the digestive process, which is key to controlling blood-sugar levels and keeping you feeling alert, full and satisfied.

It is important to choose the right sort of protein.  Red meat and dairy foods, for example, are good sources of protein, butthey can also be loaded with saturated fats.  The best sources of protein are:

• low-fat meats trimmed of any visable fat
• skinless poultry
• fresh seafood
• low fat dairy foods
• eggs
• soya based products
• legumes

Protein should be consumed at all your meals throughout the day.

Fats:

Fats are possibly he most misunderstood of the three food catagories and traditionally the villain in weight control.  However fat’s are absolutly essential to yor diet and your digestive process.  Fat does not necessarily make you fat – the amount you eat does.  Unfortunately because fat tastes delicious so your body will do everything to encurage you to eat more.

But it’s not just how much fat we eat that matters but also what type of fat.  The best ones to avoid are ‘hydrogenated’ or ‘trans’ fats which consist of vegetable oils that have been heat treated to make them thicken at room temperature.  They are typically found in cakes, buscuits and snacks.

Other ‘bad’ fats are ’saturated’ fats.  These are easilly recognised as they come from animal sources and are always solid at room temperatures, for example butter, cheese and fatty meats.

‘Good’ fats are exclusivly vegetable-based oils such as corn and sunflower oils, which are called ‘polynsaturated’ and ‘monounsaturated’ fats.  Best among these are those that are highest in monounsaturated fats such as olive oil and rapeseed oils.  These have a beneficial effect upon cholesterol levels and are good for your heart.

So it’s clear that with all three groups it’s not just how much we eat but the quality and type of food that can help to make us healthy.