What are the essential Vitamins and Minerals?



Protein is a vital nutrient, essential to your health. In its purest form, protein consists of chains of amino acids. There are 22 amino acids that combine to form different proteins and 8 of these must come from the foods we eat. Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs. Proteins help replace and form new tissue, transports oxygen & nutrients in our blood and cells, regulates the balance of water & acids and is needed to make antibodies. However, too much of a good thing may not be so good for you. Many people are putting their health at risk by eating too much protein, no more than 15% of your diet. Excessive protein consumption, particularly animal protein, can result in an acid/alkaline imbalance leading to osteoporosis and kidney stones. As important as protein is for our body, there are many misconceptions about how much we really need in our diet and the best way to obtain it.


Fish & Seafood

Seafood is one of the best sources of protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.


White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking. 
Pork Tenderloin
This great and versatile white meat is 31% leaner than 20 years ago.


Milk, Cheese, Yogurt

Dairy foods contain protein & calcium but should be limited. Choose organic skimmed milk, Soya or Rice milk. Low fat cottage cheese or yoghurts to keep bones and teeth strong preventing osteoporosis



Eggs are one of the least expensive forms of protein. The normal healthy adults can safely enjoy 4 eggs a week. Rich in vitamins B & minerals



One-half cup of beans; kidney, chickpeas, lentils contains as much protein as 3 ounces of steak. Low in fat, these nutritious foods are loaded with fiber to keep you feeling full for hours.



Twenty five grams of soy protein daily can help lowers cholesterol and reduces the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.


Lean Beef

Organic Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron and vitamin B12.


Protein on the Go

Grab a cereal bar, energy bar, nuts or seeds. Check any labels to be sure the product contains at least 6 grams of protein, and is low in sugar and fat.



Eating the right types of fat is good for you and is vital for optimum health. In a healthy diet we should consume no more than 20% of our total calories per day in the form of fat. No more than ⅓ of our total intake should be saturated (hard) fat and the other ⅔ made up of mono & polyunsaturated fats (oils) Omega 3, 6 & 9.

Omega-3 and Omega-6 essential fatty acids are especially important for making prostaglandin's in your body. Prostaglandin's are hormone-like substances that regulate many activities in your body including inflammation, pain, and swelling (some cause swelling and others relieve it). They also play a role in controlling your blood pressure, your heart, your kidneys, your digestive system, and body temperature. They are important for allergic reactions, blood clotting and making other hormones.

Fatty acids are also natural blood thinners; they can prevent blood clots, which can lead to heart attack and stroke. Essential fatty acids contain natural anti-inflammatory compounds that can relive the symptoms of arthritis and autoimmune diseases. In addition, a diet low in essential fatty acids could result in skin problems, such as dandruff, eczema, splitting nails and dull brittle hair.

Fatty acids influence the structure of the cells lining the intestinal tract, as well as the "villi" through which absorption of nutrients takes place. They increase the thickness and surface area of the digestive-absorptive cells that line the inside of our intestine. This results in more effective digestion, better absorption of nutrients, less absorption of allergens, and better health.

Every cell in your body is made of these specialized fats; they need a continuous supply of these fatty acids in order to function at its peak. Since your body doesn't produce these acids naturally, it depends on you to provide them.

So Where Do Essential Fatty Acids Come From?

  • Oily fish - Salmon, Herring and Mackerel
  • Nuts and SeedsHemp Hearts
  • Cold pressed oils
  • Dark Green Leafy Vegetables
  • Olive Oil and Flaxseed Oil
  • Whole Grain Foods   


Carbohydrates are a type of food that provides a source of energy for the body. Our daily carbohydrate intake is essential as they are the main fuel for all muscular movement. For an average person the diet should provide a large proportion of energy from this nutrient. If you exercise frequently your carbohydrate intake should be even higher. Daily diet should provide a carbohydrate intake of up to 55% of total daily energy. A large percentage should be in the form of complex carbohydrates from natural low calorie sources like grains, cereals and vegetables.

There are two types of carbohydrates:

Simple carbohydrates: These are found mainly in refined foods such as cakes, biscuits, sweets, chocolates, white bread, convenience foods, processed foods, sugary breakfast cereals and some fruits. They are easily digested by the body and have a negative effect on blood sugar and insulin levels.

Complex carbohydrates: These are found in nearly all plant-based foods, and usually take longer for the body to digest. They are most commonly found in pulses, wholegrain, bread, pasta, rice, fruit and vegetables.

Carbohydrates have the job of providing all the cells in the body with the energy they need. When carbohydrates are consumed, the body turns them into glucose, which provides sufficient energy for everyday tasks and physical activity. If the body produces too much glucose, it will be stored in the liver and muscle cells as glycogen, to be used for when the body needs an extra burst of energy. Any leftover glycogen that isn't stored in liver and muscle cells is turned into fat.

Complex carbohydrates – slow releasing energy – kind to blood sugar!

Pasta Other Root Vegatables Bagel
Macaroni Whole Meal Breads Wholegrain Cereals
Spaghetti Granary Bread High Fiber breakfast Cereals
Potatoes Pita Bread Porridge Oats
All Bran Cassava Beans
Wheetabix Corn Lentils
Shredded Wheat Yam Fruits
Ryvita Crispbreads Oatcakes  Vegetables
Muesli Peas  Granola

Simple carbohydrates – fats releasing energy – affect blood sugar!

Table Sugar Toffee Cafeinated drinks
Cakes Gums Chutney
Biscuits - Plain Boiled Sweets Pickle
Jam Mint Sweets Some Puddings
Chocolate Liquotice  Alcohol
Fudge Honey  
Candy Soft Drinks  


When planning your carbohydrate intake you should try to consume fresh natural foods and ingredients. Check labels on processed foods for their fat and calorie content. As a rule of thumb if the product has more than 15 grams of fat in 100 grams of product then it should be limited or a much smaller portion consumed.


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