You Are What You Eat – So Eat Better!
Following on from our last session, let’s recap the five major food groups, what they’re comprised of and how much you should be eating of each of them.
Fruit & Vegetables
Five portions of fruit and veg will give you more than just a swelling of pride in your happy place. By consuming a good variety of vegetables like broccoli, carrots and onions you can pack your body full of wonderful minerals that boost your mental capacities. Fruits, like Oranges and Bananas, contain vitamins that can super-charge your immune system and keep you at your best. Eating fruit and vegetables regularly will also provide you with a healthy dose of fibre – essential for the digestive system.
You’ll want to eat plenty of carbohydrates, if you’re planning on keeping your energy levels high throughout the day. Just over a third of your total food intake should be comprised of lovely starchy carbs – such as, wholewheat breads, brown rice and pastas. Although you can get a good amount of energy from white breads and pastas, it’s better to get your carbs from foods that are higher in fibre. Leaving skin on potatoes and eating your crusts are a good way of making the most of your carb intake!
Dairy & Dairy Alternatives
Dairy products such as milk, yogurts and cheese are fantastic sources of protein and a few minerals. However, it’s best not to eat too much of them. Cheese may taste lovely, but it’s also high in fat, which you shouldn’t have too much of. Less is always more when it comes to consuming dairy, it should a very small portion of your overall food intake. If you really can’t help yourself, try and buy low-fat or low-sugar options.
Food that are high in proteins provide us with amino acids that are essential for building new cells and repairing muscles after exercise – that’s why bodybuilders always drink lots of milk after each session! Fish is the best source of this protein (you should aim to eat at least two portions of it a week), it’s also full of the best kinds of fats and oils that keep your heart nice and healthy. Meats, like beef, pork and chicken, tend to be higher in fats – so if you do eat them, you should aim to by the leaner cuts.
Often it’s the tastiest foods that are the worst for you. Snacks such as crisps and chocolate may taste wonderful, and satisfy you in the short term, but they won’t help you in the long run. Eating foods high in fat, on a regular basis, can lead to the development of serious health issues such as diabetes, heart disease and obesity. They should make up a very small part of your food intake. This doesn’t mean you should avoid them at all costs, a treat every now and again is good for mental well being!