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5/16/2020 https://weheartliving.com/nutrition/ultimate-guide-nutrition/ https://weheartliving.com/nutrition/ultimate-guide-nutrition/ 1/15 14/08/2017 Home > nutrition > Ultimate guide to nutrition 16 August 2017 by Joanna Knight First published: 14 August 2017 Joanna Knight Ultimate guide to nutrition CONTRIBUTORS SHARE THIS 80 SHARES Share Tweet +1 Pin It Ultimate guide to nutrition 5/16/2020 https://weheartliving.com/nutrition/ultimate-guide-nutrition/ https://weheartliving.com/nutrition/ultimate-guide-nutrition/ 2/15 We’ve stripped it back to basics in our Ultimate Guide to Nutrition, so you know everything you need to know about making healthy choices every day. In this Ultimate Guide to Nutrition, we’ll explore everything that makes up good nutrition so you can start making healthier, informed choices around mealtimes. 1. The basics 2. Carbohydrates 3. Fats 4. Protein 5. Fibre 6. Water 7. A side note on sleep 8.Ultimate Guide to Nutritio – Hero ingredients 9. Handy good-nutrition tips What you eat affects pretty much everything – from your mood and energy levels to your skin and body shape. The secret to long-term health and awesomeness is good nutrition, which is all about healthy, balanced eating and not faddy diets that cut out entire food groups. There are three key food groups: fats, proteins and carbohydrates – and they all play a key role in protecting our health and wellbeing. Cutting out or restricting one of them could result in health problems and symptoms such as low energy and fatigue as well as affecting how your body absorbs vital nutrients. And we wouldn’t want that! This guide to nutrition covers: Nutrition basics 5/16/2020 https://weheartliving.com/nutrition/ultimate-guide-nutrition/ https://weheartliving.com/nutrition/ultimate-guide-nutrition/ 3/15 The key to enjoying every food group is actually choosing from within them wisely. Selecting the right foods will keep you fuller for longer and provide you with heaps of nutrients, energy and vitality. For example, carbohydrates (which we need for energy, both physical and mental) come in many forms, and for sustained energy throughout the day it’s best to stick to carbs that release their sugars slowly (known as low-GI, or low- glycaemic-index carbs). This slower release will keep your energy and moods stable and help you avoid snacking on a box of doughnuts as your blood-sugar plummets. We’ve compiled a super-simple guide to choosing the best carbs, fats and proteins to incorporate into your diet to give you the best health. Carbohydrates Cutting out carbs has long been a popular way to lose weight quickly, but cutting out carbs is so last year. If you’ve ever tried it you may well have experienced low energy, tiredness and headaches as a result. This is because carbohydrates are our number-one source of energy and without them we can’t function properly; you should be embracing carbs! It’s about eating the right carbohydrates to ensure your energy levels remain constant and you achieve your weight-loss goals. Below are easy to follow lists of good and bad carbs. Good carbs All vegetables All fruit Oats Brown rice Nuts and seeds Quinoa Chia seeds Lentils Wholegrain breads, including pitta and rye bread 5/16/2020 https://weheartliving.com/nutrition/ultimate-guide-nutrition/ https://weheartliving.com/nutrition/ultimate-guide-nutrition/ 4/15 Potatoes and sweet potatoes Beans and pulses Bad carbs White rice White pasta White bread Sugar Instant oatmeal/porridge Pre-made fruit juices Cakes and muffins Sweets Processed breakfast cereals Fats Fats are one of the first food groups that people tend to cut out – or they at least make a beeline for low-fat options. But fats are essential. Your brain is made up of up to 60 per cent fat, and all of your major organs are surrounded by fat for both warmth and protection. We also need it to help absorb the all-important fat-soluble vitamins (A, D, E and K). And, because fat has nine calories per gram, you need far less of the stuff to satisfy your hunger. Below is a list of good fats and bad fats. Good fats = unsaturated fats Avocado 5/16/2020 https://weheartliving.com/nutrition/ultimate-guide-nutrition/ https://weheartliving.com/nutrition/ultimate-guide-nutrition/ 5/15 Nuts and seeds Vegetable oils – olive oil, rapeseed oil Oily fish – salmon, tuna, anchovies, sardines In moderation fats = saturated fats Dairy products – butter, cream, yoghurt and cheese Red meat Shellfish Bad fats = trans fats, hydrogenated fats and partially hydrogenated fats Margarine Ready-made cakes and biscuits Processed foods Junk food Nutrition and Protein Protein is king when it comes to working out, keeping your energy balanced and even helping you lose weight. It has fewer calories than fat, but is more complex than carbohydrate, which means our bodies take longer to break it down and absorb it into the blood stream for energy. In turn, this means no spikes and slumps in our energy levels, and we feel fuller for longer. We also need protein for the healthy growth of all our bodies’ tissues, which are constantly repairing and rebuilding muscles, nerves, organs and skin. Find out how much protein you need. Good sources of protein (GF=gluten-free, V=vegetarian): 5/16/2020 https://weheartliving.com/nutrition/ultimate-guide-nutrition/ https://weheartliving.com/nutrition/ultimate-guide-nutrition/ 6/15 Lean meat – chicken, turkey Red meat – beef, lamb and pork Fish Green peas (V) Eggs (V) Nuts and nut butters (V) Beans (black, white, butter, kidney) (V) Chickpeas, inc. houmous (V) Tempeh and tofu (V) Edamame (V) Leafy greens (spinach, kale, cabbage, etc.) (V) Seeds (sunflower, sesame, pumpkin, poppy) (V) Milk and non-dairy milks (V) Oats (look for GF varieties) (V) Brown rice (GF, V) Wild rice (GF, V) Buckwheat (GF, V) Quinoa (GF, V) Amaranth (GF, V) Corn (GF, V) Millet (GF, V) Hemp seeds (GF, V) Chia seeds (GF, V) 5/16/2020 https://weheartliving.com/nutrition/ultimate-guide-nutrition/ https://weheartliving.com/nutrition/ultimate-guide-nutrition/ 7/15 Fibre Fibre is often overlooked but in fact could almost be classed as the fourth of the essential food groups. A lot of our health starts in our digestive system, as this is obviously where food gets digested and nutrients absorbed, but also where around 80 per cent of our immune system resides. Fibre plays a key role in the health of our digestive system as well as helping to prevent heart disease, diabetes, some cancers and weight gain. Fibre is only found in plant foods, and most of us don’t get enough. Try these 10 ways to boost your digestion. There are two types of fibre: soluble and insoluble fibre. Soluble fibre can be digested by the body and turns into a gel-like substance, soaking up water as it passes through your system and can therefore help with issues like diarrhoea. It may help lower the amount of cholesterol in your blood and makes stools easier to pass, reducing problems such as constipation. Foods that contain soluble fibre include: Oats, barley and rye Fruits such as bananas and apples Root vegetables such as carrots, potatoes and parsnips Ground flaxseeds/golden linseeds Insoluble fibre by contrast cannot be digested and therefore passes through the gut without being broken down, thereby adding bulk to the stool and helping other food move more easily through the digestive system. This in turn can help prevent constipation. 5/16/2020 https://weheartliving.com/nutrition/ultimate-guide-nutrition/ https://weheartliving.com/nutrition/ultimate-guide-nutrition/ 8/15 Insoluble fibre helps to keep the digestive system healthy and can be found in: Wholemeal breads Bran Nuts and seeds (except ground flaxseeds) Beans Fruits and vegetables are also a great source of both soluble and insoluble fibre, try the following: Pears Blueberries Plums Fresh and dried apricots Raisins Carrots Parsnips Sweet potatoes Broccoli Kale Spinach Courgettes Water 5/16/2020 https://weheartliving.com/nutrition/ultimate-guide-nutrition/ https://weheartliving.com/nutrition/ultimate-guide-nutrition/ 9/15 Water is vital! Our bodies are 60 per cent water, and pretty much all of our organs and systems need it in order to function. Therefore, the minute we don’t drink enough, our body will start to be affected in some shape or form. We need water to help our moods and memory, and for our muscles to perform effectively. And did you know that thirst and hunger have the same brain signal? Plus, water keeps our joints lubricated, flushes out toxins, hydrates every single cell in our body and makes our skin glow – what’s not to love? Want to know if you’re getting enough? Take your body weight in pounds, divide by two and multiply by 0.028 to get your required litres of water a day. For example: Someone who weighs 140lb needs to drink 1.96 litres of water a day. (140/2) x 0.028 = 1.96 Increase this figure when exercising and on hot days. Standard tea and coffee do not count as part of your water intake, but herbal teas do. If you want to up your intake then always have a bottle to hand, here are 5 of the best reusable water bottles. A side note on sleep Sleep is another important part of our health, as this is the part of the day where our bodies regenerate and restore themselves. Better sleep can change your life – when we don’t get enough sleep this affects our performance, both physically and mentally, but it can also affect our food intake. A lack of sleep makes us feel tired and then we want more energy during the day, which nine times out of 10 comes in the form of food cravings. We are more likely to overeat and make bad food choices, too, when we’re hungry. Make sure you create the best environment you can in your bedroom uploads/Sante/ guide-nutrition 1 .pdf