Carbohydrates are also referred to as starch or sugars and are the major sources of energy in the diet. It is recommended that carbohydrates should contribute more than 50% of the total daily energy ingested.

Calorie-dense carbohydrates are those that have a low nutrient/energy ratio i.e. they provide lots of energy but few nutrients.

Examples of calorie dense carbohydrates include: sweets, table sugar, syrups (not including natural syrups such as maple), regular carbonated beverages.

Nutrient-dense carbohydrates, on the other hand, have a high nutrient/energy ratio as they provide lots of nutrients for less energy.

Examples of nutrient-dense carbohydrates include: vegetables, fruit, cereals, grains, pasta and legumes.

A complete protein is defined as a protein that contains all the essential amino acids in amounts adequate for human use; it may or may not contain other amino acids. A high-quality protein is not merely complete: It contains the essential amino acids in amounts proportional to the body’s need for them. It is also digestible, so that sufficient numbers of these amino acids reach the body’s cells to permit them to make the proteins they need

Protein needs are now based on the individual's own body size. The average adult recommendation for protein intake is 0.8g protein/ kg body weight is recommended for healthy male and female adults.

A 70kg person will require: 0.8g Protein x 70kg = 56g of Protein per day.

Food sources of proteins include meat, poultry, fish, eggs, milk, cheese, yoghurt, soya, legumes (dried beans and peas), seeds and nuts. Grain products and many vegetables also supply small amounts of protein.

Fats are the most concentrated energy source, more than twice that of carbohydrate and protein.

FUEL FACTOR: 1g of fat gives you 38kJ of energy

CONCENTRATED SOURCE OF ENERGY

Due to this property, fats act as the major storage form of energy.

Fats occur in many foods.

‘Visible fats’ such as oils, butter, margarine, cream and fat around meat, or as ‘hidden fats’ found in meat, eggs, milk and milk products and processed convenience foods.

We generally eat far too much fat in our diets.

But don’t opt for a totally fat-free diet, as you will lose out on essential fatty acids, which the body cannot manufacture and must be included in the diet.

The recommended fat intake of 30 % or less of total daily energy intake.

Practical ways of controlling your fat intake:

• Include more fruit, vegetables, bread, cereals and legumes
• Use low-fat or fat-free dairy products
• Use lean cuts of meat and include more fish
• Remove the fat or skin from meat before cooking
• Occasionally substitute meat with soya and lentils
• Control the consumption of all fats such as chips, pastries, cakes and convenience foods
• Use low fat cooking methods e.g. grill, steam, bake, boil and stew or stir-fry in stock
• Add little or no margarine or butter to foods like vegetables and use sparingly on bread
• Limit the use salad dressings and mayonnaise

1g of carbohydrate = 17kJ
1g of protein = 17kJ
1g of fat = 38kJ
1g of alcohol = 29kJ

• Enjoy a variety of foods
• Be active!
• Make starchy foods the basis of most meals
• Eat plenty of vegetables and fruits everyday
• Eat dry beans, peas, lentils and soya regularly
• Chicken, fish, meat, milk or eggs could be eaten daily
• Eat sugar and sugar-containing foods and drinks in moderation
• Eat fats sparingly
• Use salt sparingly
• Drink lots of clean, safe water
• If you drink alcohol, drink sensibly

Taste that rich & milky taste? That’s Wimpy coffee

• Coffee contains caffeine The most commonly known sources of caffeine are coffee, tea, some soft drinks and chocolate.
• Moderation is the key to caffeine intake.
• Most experts agree that 300 mg. of caffeine (about the amount contained in 3 cups of coffee) is a moderate intake.
• Tip: GO SLOW on the sugar

• Start your morning with a fried or scrambled egg, two rashers of bacon, a slice of toast with margarine and grilled tomato
• Your egg and bacon offer an excellent sources of protein and also an excellent source of vitamin B 12

• Opt for brown!
• One slice of brown bread offers you more than twice the amount of fibre than normal white bread!
• Not only that, but it is rich in various B-vitamins
• A healthy adult should try to aim for 27-40g of fibre per day!
• Tip: GO SLOW on the margarine.

• A nutrition Powerhouse!
• An easy way to help increase your daily intake of vitamin C.
• Vitamin C is an antioxidant that is found in fruit and vegetables
• Orange juice naturally contains more than 60 phytonutrients, many of them are known as flavonoids.
• Flavonoids are natural antioxidants and may help support a healthy cardiovascular system and immune system.

• 100% pure beef - the most meat for your money
• Provides essential nutrients including protein, B vitamins, iron, zinc and selenium

• Milk provides a unique package of more than 10 essential nutrients from vitamin A, vitamin B12, calcium, carbohydrate, magnesium, phosphorus, protein, potassium to riboflavin and zinc.
• Milk is also the basis for yoghurt, cheese, butter, cream and ice cream
• Milk can also be high in energy if full cream dairy is used (on average 3.3% fat)