Suggested Food Specification
The Suggested Food Specification Guideprovides you with the ultimate knowledge regarding all the nutrientsthat you need to know about. Read more about proteins, carbohydrates,fruit etc.
Protein
The building blocks of protein are calledamino acids. Protein does not get stored in our body, so it needs to bereplaced every day (22). Protein makes up part of our antibodies(immunity), hormones and globin (protein in our blood).
What happens if you take in too much Protein?
Anyexcess protein that is taken in is broken down and excreted. Proteinintake exceeding 300g per day may result in kidney and liver damage.Too much protein may also be stored as fat!
Complete Protein
Itis necessary to have an adequate high quality protein, with a highbiological value (the body absorbs the protein and it doesn’t justexcrete it), which is a complete protein (contains all the necessaryessential amino acids). When your intake of protein is complete, yourbody will not have a deficiency for a specific protein (amino acid).
Deficiency in amino acids can lead to:
Weakened immune system
Loss of antibody production
Fatigue
An imbalance of stomach acid/alkaline secretion
You may experience water retention
Dizziness and nausea
Infertility
Researchdone by Dr. Steven Whiting of the Institute of Nutritional Science hasshown that it is necessary to take in all the amino acids in a timeperiod of about 2-3 hours or else protein assimilation may not becomplete. It is interesting to know that in the early 1920's a lack oftryptophan (amino acid) lead to mental breakdown in individuals (asingle amino acid deficiency).
| Foods that are high in protein |
| Food |
Serving |
Weight Grams Protein Grams |
Protein Grams |
% Daily Vlaue |
| Roasted Chicken |
6 Ounces |
170 |
42.5 |
85 |
| Fish |
6 Ounces |
170 |
41.2 |
82 |
| Tuna (water packed) |
6 Ounces |
170 |
40.1 |
80 |
| Beef Steak (Broiled) |
6 Ounces |
170 |
38.6 |
77 |
| Cottage Cheese |
1 Cup |
225 |
28.1 |
56 |
| Yoghurt Low fat |
8 Ounces |
227 |
11.9 |
24 |
| Tofu |
1/2 Cup |
126 |
10.1 |
20 |
| Lentils (Cooked) |
1/2 Cup |
99 |
9 |
18 |
| Skim Milk |
1 Cup |
245 |
8.4 |
17 |
| Split Peas (Cooked) |
1/2 Cup |
98 |
8.1 |
16 |
| Whole Milk |
1 Cup |
244 |
8 |
16 |
| Lentil Soup |
1 Cup |
242 |
7.8 |
16 |
| Kidney Beans (Cooked) |
1/2 Cup |
87 |
7.6 |
15 |
| Cheddar Cheese |
1 Ounce |
28 |
7.1 |
14 |
| Macaroni (Cooked) |
1 Cup |
140 |
6.8 |
14 |
| Soy Milk |
1 Cup |
245 |
6.7 |
13 |
| Egg White |
1 Large |
50 |
6.3 |
13 |
| Whole Wheat Bread |
2 Slices |
56 |
5.4 |
11 |
| White Bread |
2 Slices |
60 |
4.9 |
10 |
| Rice (Cooked) |
1 Cup |
158 |
4.3 |
9 |
| Broccoli (Cooked) |
5 inch piece |
140 |
4.2 |
8 |
| Baked Potato |
2x5 Inches |
156 |
3 |
6 |
More high quality protein to choose from:
1 serving USN’s Pure Protein (Strawberry, Chocolate and Vanilla flavour).
Soy protein from USN.
100% Whey Protein for USN.
Half a tin of solid tuna in water (not oil).
1 Skinless chicken breast (grilled or microwaved).
4-5 egg whites
1 skinless hake/ haddock fillet (with apple cider vinegar for best results)
1 100g lean steak fillet (grilled with Spray & Cook).
1 portion of salmon
1 portion of low fat cottage cheese.
Shrimp
Lean Ham
IN THE SPOTLIGHT...
Chicken
Chicken is a high quality source of protein that is low in calories andhigh in premium source proteins. It is necessary though to prepare thechicken correctly by removing the skin and rather baking or grillingyour chicken. If you are in the mood for stir-fry, use olive oil ornon-stick cooking spray. Removing the skin off the chicken reducesabout half the fat % of chicken as it is mainly saturated fat foundunder the skin. This high source of protein can be found in anysupermarket. Chicken also contains other nutrients that will help yourbody function better. 90g of chicken contains iron, thiamin, riboflavinand about 63mg of sodium (1). Instead of using butter or oils toenhance the flavour of the chicken, rather use herbs, vinegars andcitrus fruit.
Fish
A great tasting goodsource of protein that is easy to prepare. Fish in the microwave isconvenient, succulent and juicy (TIP: defrost your fish for a longertime than necessary to avoid drying out your fish). Eat your fish withlemon juice or apple cider vinegar as a substitute for fatty sauces.Remember that fish is rich in Omega-3 fatty acids that help your bodyto cope with degenerative diseases (e.g. Alzheimer’s). Fish containsvitamin C, D3, E, K, folic acid, choline, vitamin A, thiamin,riboflavin, nicotinic acid and pantothenic acid.
Red Meat
Red meat is not a toxic substance one must stay away from. It is anutritional source of protein that has twice the quantity of thiaminand riboflavin than chicken. It also contains three times the iron,five times the zinc and seven times the B12 of chicken. It is importantthough to concentrate on lean meat and to eat it in moderation (4). Asalways take a close look at your cooking methods:
Buy meat that is labelled as “choice” or “select” rather than “prime”.
Cut off all the visible fat from the meat before preparing it.
Try to prepare your meat on a rack so that the fat can drip off.
Stay away from bacon, ham, and fatty meat like T-bone and ribs.
Low Fat Cottage Cheese
This is a low fat, soft in texture, good tasting cheese that you caneat with a variety of foods. It is a convenient snack, as you do notneed to prepare it. It contains calcium and vitamin A. It also containsall the essential amino acids that one might need for optimal health(3). Cottage cheese also contains high quantities of calcium and it’sbeen proven that calcium not only helps you to build big, strong bonesand teeth, but also to help you lose weight!
HOW?
Calcium is shown to increase your metabolism
Calcium binds to fat, decreasing its absorption
The hormone that informs your body to absorb calcium also has the “job” to inform your fat cells to produce more fat. If these cells are already occupied (by calcium), your fat cells won’t receive the message to produce more fat.
Egg Whites
Eggwhites contain about 3g of protein per egg, contain no cholesterol andno fat. This is a high quality protein that is less expensive thanother animal proteins. It’s also a protein that has the highestbiological value: 93.7% (23). The egg white large (33g) contains 28gwater, 17.1kcal, 3.5g of protein, and 0.056g of lipids and 0.24g ofcarbohydrates. Egg white is high in riboflavin and selenium. 100g ofegg white servings contain about 81g of protein. Always ensure thatyour eggs are thoroughly cooked at all times. Do not eat raw eggs as itmay be microbiologically unsafe (2).
Nuts
Nutsare usually rich in the amino acid arginine that helps your body toproduce nitric oxide. Nitric oxide helps to dilate your blood vesselsand therefore helps your body to deliver blood throughout your body.
Nuts are a good source of Proteins
IN THE SPOTLIGHT...
Walnuts
Walnuts are a power packed food type with a number of benefits:
Helps you to combat stress. Reduced stress levels and effectively decreases the damaging effects that stress has on your body.
Contains high polyunsaturated fats and supply your body with essential fatty acids.
Boost your immune system. Walnuts are high in vitamin C.
For an interesting meal, add walnuts to salads and dips.
Sunflower Seeds
Half a cup adds up to about five grams of protein. This is ideal with salads, and even a handful with non-fat yoghurt.
Almonds
The proteins in almonds have a high biological value and some expertssay that almonds are a superb substitute for meat. Almonds are alsoknown to contain the greatest concentration of protein.
Coconut
This nut is an excellent and complete food containing everything thatthe body needs. Coconut has about 6% protein content.
Alternative sources of Protein:
Seafood e.g. shrimp, oysters, clams and mussels.
Quinoa. This rice type has about double the protein content than any other rice. It contains about 22g of protein per cup.
Baked beans are full of dietary fibre and proteins. To avoid unnecessary saturated fat, rather choose vegetarian baked beans.
Carbohydrates
Carbohydrates = Energy.
Simplesugars are easily identified by their taste (sweet) while complexcarbohydrates, such as potatoes, does not necessarily have a sweettaste.
There are "essential" fatty acids and "essential"amino acids (from protein). These are essential because your bodycannot produce it and these essential nutrient needs to be taken in viayou diet. There are however, no known essential carbohydrates.
Complex carbohydrates with high fibre are rich sources of necessary vitaminsand minerals as well as enzymes when in the raw state. Look out forcarbohydrates that are stripped of their original food value due toprocesses during cooking.
High-fibre (high-cellulose)vegetable foods are the healthiest choices for human nutrition, andintake of these foods are associated with lowered incidences ofhypertension, cancer, arthritis, diabetes, etc. Examples of low-fibre,complex carbohydrates are bananas, tomatoes, squash, all cereals andgrains (therefore bread and pasta), potatoes and rice.
It isimportant to mention the relationship between simple sugars and mucusformation. The biochemical name for mucus is mucopolysaccharide. Thisliterally means "mucus of many sugars," and it tells us how mucus isformed through the linking together of sugar molecules. If you have acondition, such as asthma or emphysema, in which mucus is part of theproblem, you can do yourself a lot of good by stopping your intake ofsimple sugars and lowering your intake of complex carbohydrates (whichconvert to simple sugars upon digestion). Unfortunately, sweet fruitssuch as plums, peaches, apples, etc., must be avoided along withbreads, pastas and pastries.
Glycemic Index
It isoptimal to take in carbohydrates that provide a combination of all thetypes of carbohydrates (fast release and slow release) that areabsorbed and used at different times. Different carbohydrates will havedifferent effects…
Complex carbohydrates are released over along period of time to ensure a gradual energy source for the body andprovide a longer feeling of fullness, while short chain carbohydratesincrease your blood sugar levels quickly and for a short while.
The most important thing is to introduce complex carbohydrates with a low glycemic index into the daily diet.
Carbohydrates with a low glycemic index are those which are broken downto release glucose for energy over a longer period of time, similar toslow release. Carbohydrates with a high glycemic index are those whichrelease glucose within a 2-hour period and should only be taken whiletraining or during events for immediate energy release.
Low GI (less than 55) - soy products, beans, fruit, milk, grainy bread
Medium GI (55 to 70) - sugar, orange juice, oats
High GI (greater than 70) - potatoes, wholemeal and white bread, rice
| Food |
Portion Size |
Glycemic Index |
| Breakfast Cereal |
|
84 |
| Corn Flakes |
1 Small Bowl (30g) |
82 |
| Rice Crispies |
1 Small Bowl (30g) |
69 |
| Weet-Bix |
2 (40g) |
87 |
| Grain / Pasta |
|
|
| White Rice |
6 tbsp (180g) |
87 |
| Brown Rice |
6 tbsp (180g) |
76 |
| Couscous |
5 tbsp (150g) |
65 |
| Basmati Rice |
4 tbsp (60g) |
58 |
| Macaroni |
4 tbsp (230g - cooked) |
45 |
| Breads |
|
|
| White Bread |
1 Large Slice (38g) |
70 |
| Biscuits |
|
|
| Rice Cakes |
1 (8g) |
85 |
| Ryvita |
1 Slice (10g) |
69 |
| Rye Bread |
1 Slice (25g) |
41 |
| Vegtables |
|
|
| Baked Potato |
1 Medium (180g) |
85 |
| Chips |
Average (165g) |
75 |
| Mashed Potato |
4 tbsp (180g) |
70 |
| Carrots |
2 tbsp (160g) |
49 |
| Peas |
2 tbsp (70g) |
48 |
| Sweet Potato |
1 Medium (130g) |
54 |
| Chick Peas |
4 tbsp (140g) |
33 |
| Red Kidney Beans |
4 tbsp (120g) |
27 |
| Green / Brown Lentils |
4 tbsp (160g) |
30 |
| Soy Beans |
4 tbsp (120g) |
18 |
| Fruit |
|
|
| Watermelon |
1 Slice (200g) |
72 |
| Pineaple |
1 Slice (80g) |
66 |
| Raisins |
1 tbsp (30g) |
64 |
| Apricots |
1 (40g) |
57 |
| Banana |
1 (100g) |
55 |
| Kiwi |
1 (68g) |
52 |
| Mango |
Half (75g) |
55 |
| Oranges |
1 (280g) |
44 |
| Peach |
1 (121g) |
42 |
| Apples |
1 (100g) |
38 |
| Dried Apricotes |
5 (40g) |
31 |
| Grape Fruit |
Half (80g) |
25 |
| Dairy Products |
|
|
| Custard |
2 tbsp (120g) |
43 |
| Full Cream Milk |
300ml |
27 |
| Yoghurt (Low fat fruit) |
150g |
33 |
How much is enough?
For a passive individual, a total of 50-100g of quality carbohydrates perday is needed to prevent your body from burning protein for energycausing a condition called ketosis (high levels of ketones in thebloodstream).
IN THE SPOTLIGHT...
Pastas
Overthe ages, pasta was recognised to be a fattening food that is low innutritional value and has no place in a balanced diet. However, pastais a grain-based food, high in fibre and complex carbohydrates. For thecarbohydrate fanatics a low carbohydrate pasta is available, which isan excellent choice for anyone watching their carbohydrate intake. Soyproducts, wheat gluten, egg whites, rice flour and salt are usuallyfound in these products and that is why these pastas are higher inprotein and fibre (4, 5).
Because pasta is a very dry type of food source, it is not the pasta that is fattening but the sauces that we add.
Here are a few tips to turn your low carbohydrate pasta into a mouth-watering meal:
Instead of high fat cheese, cream, whole eggs, butter and oil, rather use low fat cottage cheese, non-fat plain yoghurt, egg whites, tofu and soy milk.
Use ingredients that are low in fat like fresh vegetables, seafood, and the leanest meat that you can possibly buy.
Remember that lemon juice and olive oil are very healthy substitutes for fattening sauces
Nutrition wise:
According to the FDA regulations, pasta is fortified with folic acid.This nutrient helps to prevent some birth defects and may also protectone against some cancers and heart attacks if taken in correctquantities
Pasta can be used as a food source for a balanced healthy diet but look out for the following:
Sauce eaten with the pasta.
Type of pasta you eat and what the dough is made of.
Portion - just because pasta is healthier than you thought, doesn’t mean you can overindulge
Brown Rice
Brownrice is an excellent source of carbohydrates that is digested slower inthe body than white rice, thus making you feel full for longer. Becauseonly the husk is removed from brown rice during milling, it containsmore fibre, folacin, iron, riboflavin, potassium, phosphorus, zinc andtrace minerals such as copper and manganese than other rice forms.Brown rice is also known to contain more vitamin E than any other typeof rice
Why rice is great?
It is cholesterol, fat, sodium and gluten free and also non-allergenic.It is a complex form of carbohydrates that is easy to digest
Oatmeal
Thisis an excellent way to start your morning! Oatmeal is slowly digestedand keeps your tummy fuller for longer, keeping away the hunger cramps.It is quick and easy to make, not expensive at all and, if you prepareit in the microwave, you’ll have no pots to clean. Oatmeal is sodiumand cholesterol free and contains water-soluble fibre. This fibre isalso known to decrease LDL cholesterol from your circulatory system.Oatmeal occupies your stomach longer and this is mainly due to the factthat it consists of soluble fibre that attracts fluid.
Food?
Remember, oatmeal can be used as an ingredient for pancakes and muffins.
To make your morning meals more interesting add fruit to your bowl of oatmeal with cinnamon
Potatoes
Potatoesare much more than “just starch”. A potato can be seen as a nutritionaldense food source, providing all the nutrients that we need withoutconsuming too many calories. A potato contains complex carbohydrates,vitamin C, iron and B6. It also supplies the body with manganese,chromium and selenium. A potato is also low in sodium and high inpotassium. A potato makes up about 10% of your daily fibre content (9).
How do you prepare a mouth-watering, succulent potato?
A small portion of stewed tomatoes with a tablespoon of low fat cottage cheese.
Dried herbs: chives, basil, oregano and parsley together with lemon juice.
Cottage cheese and lemon juice whipped in a blender.
Some onion (chopped) with grated black pepper.
Salsa
Plain yoghurt with a spoon full of stewed tomatoes.
Alsoprepare your potato with its skin as some of its nutrients are close tothe skin. Remember… One tablespoon of butter will most probably doublethe calories in a potato.
Sugar
Try to always useunrefined sugar like brown sugar – it’s natural and provide you withthe necessary energy. Refined sugars have a tendency to create cravingsfor sweets about 30 minutes after you have consumed them.
Fruit
Theyare healthy and have been called the staple food of man. They aresuperb sources of minerals, vitamins and enzymes, are easily digestedand have a cleansing effect on the blood and the digestive tract.
Fruitcontains enzymes that help your body to digest the fruit easier. Thisallows the pancreas, which usually needs to secrete enzymes, to rest.After digestion, fibres are left in the colon that will cleanse yourcolon and leave it clean.
Do not exceed your fruit portions – no more than 3 a day.
The benefits of fruit:
Fruit largely consist of water just as the human body does. Our bodies consist of about 80% of water, just like fruit. There is also no other food source that contains about 80% of water. By ingesting fruit every day, you keep your body clean and prevent yourself from dehydrating.
Fruit is 100% LDL cholesterol (bad cholesterol) free. Most animal products do contain LDL cholesterol (bad cholesterol).
Fruit stimulates the memory. By eating more fruit on a regular basis, your body and brain will function better. Fruit has a very positive effect on the brain, just like carrots. One of the substances that fruit contains is natural sugar. It stimulates the brain so we can think faster and recall information more quickly.
Fruit has a cleaning effect on the body.
Fibres in different fruit types help against high blood pressure and other factors that may increase the chance for heart disease.
Fruit is 100% approved by nature.
Your body detoxifies itself all day and for the biggest part, during your sleep. Therefore, it is advisable to eat only fruit until noon. Your body has to dispose of the toxic elements it receives from stimulants, nutrition and pollution. Acid fruits have the strongest detoxifying effect, especially (red) grapefruit and lemons. Citrus fruit, tomatoes and pineapples are acid fruits.
| Fruit |
Carbohydrates |
Calaries per piece |
| Apple |
10.5 grams |
44 |
| Avacado |
2 grams |
150 |
| Banana |
26 grams |
107 |
| Blackberries Each |
0.2 grams |
1 |
| Blackcurrent Each |
0.25 grams |
1.1 |
| Cherry Each |
0.6 grams |
2.4 |
| Currants |
1.4 grams |
5 |
| Dates |
3.3 grams |
12.5 |
| Gooseberries Each |
0.65 grams |
2.6 |
| Grapes Each |
0.6 grams |
2.4 |
| Grapefruit |
whole 23 grams |
100 |
| Guava |
4.4 grams |
24 |
| Kiwi |
8 grams |
2.6 |
| Lemon |
3.4 grams |
20 |
| Litchis |
0.7 grams |
3 |
| Mango |
9.5 grams |
40 |
| Melon |
26 grams |
110 |
| Nectarines |
9 grams |
42 |
| Olives |
trace |
6.8 |
| Orange |
8.5 grams |
35 |
| Passion Fruit |
3 grams |
30 |
| Paw Paw |
6 grams |
28 |
| Peach |
7 grams |
35 |
| Pear |
12 grams |
45 |
| Pineapple |
12 grams |
50 |
| Plum |
6 grams |
25 |
| Prunes |
2.2 grams |
9 |
| Raisins |
1.4 grams |
5 |
| Rasberries Each |
0.2 grams |
1.1 |
| Strawberries (1 Average) |
0.6 grams |
2.7 |
| Sultanas |
1.4 grams |
5 |
| Tangerine |
6 grams |
26 |
Rememberto take the GI index into consideration when you look at fruit types.Try to stay away from fruit with high glycemic indexes, as it willcause a rise in blood sugar with a sudden drop. Eat a type of food thathas low GI index to ensure a sustained energy release. Remember tocombine your fruit (carbohydrates) with a portion of protein to make upone meal.
Fibers
Any diet that is low in fibreis usually associated with disorders such as constipation, heartdisease, cancer of the colon and also diabetes. It is suggested by theNational Cancer Institute to consume about 20g to 30g of dietary fibreper day. If you don’t get enough fibre in your diet, you can buy fibreand eat it together with your food. A study done in the U.S showed thatmen who doubled their intake of fibre from around 18g to 36g wouldabsorb about 130 calories less a day.
How to get more fibre in your everyday meals:
Add a moderate amount of fruit to your high fibre morning breakfast.
Try to eat more raw fruits and vegetables. When you over-boil your vegetables, half of the fibre is lost in the water. Try to steam or stir-fry your food for best fibre retention.
Make your meals more interesting by adding beans in salads, soups and even stews.
You can also add bran cereal to muffins, breads and even casseroles. If you do not want to increase your caloric intake by adding fibre, you can also substitute oat bran for one-third of the all-purpose flour in baking.
Instead of drinking fruit juices, eat whole fruits.
Instead of snacking on chips or chocolate bars, eat raw vegetables.
| Sources of Fibre |
|
| Soluble Fibre |
Insoluble Fibre |
| Oatmeal, Nuts and seeds |
Nuts and seeds Whole grains
(for more information on whole grains, whole wheat breads)
|
| Legumes |
|
Dried peas
Beans
Lentils |
Barley
Couscous
Brown rice |
Apples
Pears
Strawberries
Blueberries |
Whole grain breakfast cereals
Wheat bran
Seeds
Carrots
Cucumbers
Celery
Tomatoes
|
Lipids
Remember, you do need some extent of fat in your body to help you function correctly.
The benefits of Fats:
A vitamin that is fat-soluble needs to be transported by fat (fat-soluble vitamins include A, D, E and K).
Fats are not only necessary to help absorb fat-soluble vitamins, but also the nutrients from fruits and vegetables. Eating fresh vegetables with a little fat, olive oil or flaxseed oil, helps the body absorb valuable nutrients found in these vegetables. These nutrients include lycopene and beta-carotene, which have been shown to help prevent heart disease and cancer.
It is vital to protect your organs.
EFA’s increase your metabolism, are an advantage to your heart and enforce your immune system.
Some of the essential fatty acids are needed for building hormones and improving neurological functions. These EFA’ s also increase your metabolic rate and fat burning potential.
IN THE SPOTLIGHT...
Olive Oil
Thisis an excellent oil to cook with. Stir-fry is mouth-watering whenprepared with olive oil. Just be careful before buying your olive oil.Buy cold pressed extra virgin olive oil. Olive oil is known to loweryour cholesterol and boost your immune system (21).
Other Oils
Flax Oil
Flaxseed oil is beneficial and can be added in about everything. Flax seedoil is full of nutritional value. It contains alpha-linolenic acid(ALA), which is an omega-3 essential fatty acid. This fatty acidappears to have benefits for the heart and may protect you againstvarious cancers. Flax seed also contains a product called ligans.
Forbest results, combine your flax seed intake with oils that are richerin Omega-6 like sesame oil, sunflower and evening primrose oil.
Soy Oil
Itis said that fish and soy oils may help against sudden death from heartfailure. Soy oil contain loads of heart-healthy omega-3 fatty acidsthat, according to a study done, may help your heart respond well tochanging beat intervals (29).
Walnut Oil
Walnutscontain more than 59% of unsaturated fats and no cholesterol. If youwonder what makes the analysis add up to 100g it is the moisturecontent which is not shown. Walnuts are dried after harvesting toreduce the moisture content to about 9% and so minimise the danger ofmould or rancidity.
Know your Facts on Oils
| Dietary Fats |
|
|
|
| Types of Fat |
Main Source |
State at room temperature |
Effect on Cholestrol Levels |
| Monounsaturated |
Olives
Olive oil
Canola oil
Peanut oil
Almonds
Peanuts
and most other nuts
Avocados |
Liquid |
Lowers LDL; raises HDL |
| Polyunsaturated |
Corn
Soy bean
Safflower
Cottonseed oils
Fish |
Liquid |
Lowers LDL; raises HDL |
| Saturated |
Whole milk
Butter
Cheese
Ice Cream
Read Meat
Chocolate
Coconuts
Coconut milk
Coconut oil |
Solid |
Raises both LDL and HDL |
| Trans |
Most margarines
Vegetable shortening
Partially hydrogenated vegetable oil
Deep fried chips
Many fast foods
Most commercial baked goods
|
Solid or Semi Solid |
Raises LDL |
From USN:
Essential Fatty Acids 40, 80, 160 softgels. This superior product from USN contains omega 3,6 and 9 fatty acids.
Vegetables
Know your Vegetables
Legumes(Peas) and Dry Beans: These vegetables are packed with zinc, protein,fibre and folic acid (just to name a few). Examples of these vegetablesare black beans, chickpeas, kidney beans, and lentils. These vegetableshelp you build muscle and also help you to digest your food better.
Orange/yellow vegetables like carrots, pumpkins, sweet potatoes and winter squash provide vitamin A.
Starchcontaining vegetables contains vitamins and minerals like niacin,vitamin B6, zinc and potassium. Examples of these vegetables areasparagus, bean sprouts, beets, cabbage, cucumbers, eggplant, greenbeans, mushrooms and tomatoes.
Green vegetables provideyour body with vitamins A and C, iron, calcium and folic acid. Thesevegetables include spinach and broccoli.
Vitamins found in Vegetables
Darkgreen and orange vegetables help protect against cancer of the throatand lungs. These vegetables contain beta-carotene, a pigment that isturned into vitamin A by the body. Foods that are high in beta-carotenecan help prevent the distressing disease cancer. This group ofvegetables includes carrots, winter squash, spinach, broccoli and sweetpotatoes.
Many vegetables are also high in vitamin C, and canhelp prevent cancer of the throat and stomach. Those rich in vitamin Cinclude peppers, cabbage, cauliflower, broccoli, brussels sprouts,tomatoes and collard greens.
Some vegetables are excellentsources of the mineral iron. Too little iron in the diet will result inanaemia. Iron is highest in spinach, peas, lima beans, black-eyed peas,beet greens and whole potatoes.
Dark green vegetables,such as spinach, mustard greens, broccoli and cabbage, are high incalcium. Calcium is needed for healthy bones and teeth and can helpprevent osteoporosis.
A few reasons to eat your Vegetables:
Vegetables are low in calories and are delicious as main dishes or snacks.
Vegetables are low in fat and have no cholesterol content.
Vegetables are low in sodium. Sodium and salt can be found in many foods. Too much sodium may lead to high blood pressure. If you buy canned vegetables, check the food labels as many of these canned vegetables contain a high sodium concentration.
Vegetables are high in vitamins and minerals.
Vegetables in the cabbage and mustard family have been known to reduce the risk of colon, stomach and lung cancer. These vegetables include cabbage, broccoli, cauliflower, brussels sprouts and mustard greens.
Vegetables are high in fibre.
Fluids
Water
Consumingfluids in sufficient amounts is essential for normal cellular functionand thermal regulation. Try to drink 8 glasses of water a day. Yourbody is made up of 80% water.
The benefits of drinking enough water include:
It supports the kidneys in their function
Hydrated body cells are healthier and muscle cells perform better
A cleaner system (flushes toxins from you body) and
It’s a way of controlling your calorie intake.
By drinking cold drinks and/or juices throughout the day, you constantly feed your body with calories/sugar/carbohydrates and this is definitely one of the reasons you might not be losing weight.
Thisis a very common mistake people tend to make. There are a lot of peoplewho live according to a very well balanced eating and training plan,but still can’t lose those unwanted kg’s (fat). This can be attributedto the fact that they were drinking all sorts of calorie rich drinksthroughout their day.
Most important rule:
Drinklots of water. It cleans your body and keeps you refreshed. Green teais also an excellent substitute to water to drink.
Water helps with:
Bowel movement
Reducing your appetite
Keeping you hydrated (you may feel your skin become more softer)
Flushing out all toxins that build up in your body.
Green Tea
Green tea extract contains EGCG, an antioxidant that is about 200 times more potent than vitamin E.
This natural wonder also has a thermogenic effect on an individual and aids in weight loss without any side effects.
Acne problems can be minimised with green tea.
Green tea does wonders for our immune system and helps protect against dental plaque.
Green tea is antibacterial, and thus also reduces inflammation and may even lower blood pressure.
So by drinking green tea, it may help you to slim down and also live longer.
FROM USN:
USN’ s LeanR available in 3 great tasting flavours:
Thisnew exciting drink from USN contains only 62-69kJ that will give a bitof energy, but with lots of added fat burning ingredients likecaffeine, L-carnitine, Chromium Polynicotinate and calciumpantothenate. The sugar source in this drink is fructose-based causinga gradual energy release without a blood sugar spike.
Herbs and Salt
Salt
Saltis needed in very small quantities by your body. Of these quantities,only about one-quarter comes from the salt that we ourselves add tofood and three-quarters is obtained from food itself.
Too much salt in your diet may lead to the following adverse effects on your health:
Increase in blood pressure.
A reduction in salt will lead to a lowered blood pressure.
Osteoporosis
A high salt intake can lead to calcium leeching in your bones.
Fluid retention
The higher your salt intake, the more water your body will retain.
IN THE SPOTLIGHT...
Basil
Basilis a slightly bitter culinary herb, popular among many cultures and hasmany healing attributes associated with it. Modern research has shownthat basil plays a positive role in your immune system, helps againstcancer, has anticonvulsant, antioxidant, and anti-inflammatory benefits.
Broccoli Sprouts
Exceptfor having anticancer and antioxidant activity, broccoli sprouts haveexcellent attributes to protect your eyes. Broccoli sprouts containabout 10-100 times more SGS (Sulforaphane Glucosinolate) than maturebroccoli. SGS has been shown to protect your eyes against ultra-violetlight damage that may lead to macular degeneration.
Garlic
Related to the onion, garlic is a small bulb consisting of "cloves".Garlic may be used in many forms, such as fresh, dried, processed intosupplements and cooking. Garlic has amazing antibacterial, antifungal,anti-inflammatory and antimicrobial activities to name a few.
Rosemary
Rosemaryhas a wide variety of uses outside of the kitchen. History revealsusing rosemary for depression, headaches, muscle spasms, rheumatism,skin ailments and wounds. It was also burned in early hospitals alongwith juniper berries to "cleanse the air" as it does have someantibacterial effects.
Parsley
Parsleyis a light, fresh scented herb that can be added in generous amounts tohomemade pesto and vegetables. Parsley contains iron, vitamin A,vitamin C, iodine and copper.
Ginger
Ginger is ideal when added to food and stews to enlighten your taste buds.
Conculsion
Informationabout protein, carbohydrates, fruit and vegetables is helpful and isneeded to understand the concept of everyday health. By adjusting yourdiet in a small way each day, you will be able to make a difference inthe long run. Remember, a poor diet may not affect you at first, but itwill definitely affect your health in the long run.
Always choose food that is:
Low in fat
Low in salt
High in freshness
High in fibre.
For more in-depth detail on specific weight loss and muscle gain nutrition please refer to the:
Muscle Gain Tips.
Ultimate Weight Loss Guide.