Diet

Why is food necessary?

The old adage 'We are what we eat' is one which stands up to modern scientific scrutiny.

To build a healthy body, and more importantly to maintain it, a good supply of nutrients is needed. A healthy diet is also necessary to help protect us from disease such as heart diseases and certain cancers .

Unfortunately we can not spoon-feed you the perfect diet, since there is no such thing. But if you want to find out the nutrients you should be eating, and what foods you will find them in, then click your choice on the list below.

Carbohydrates

• This is the body's energy source and it comes in 2 forms - starches and sugars .
• Starches can be found in foods such as rice, pasta, bread, potato, pulses, and grains.
• Sugars can be found in foods such as chocolate, sweets, cakes.
• Most dietary carbohydrate should really be starchy, rather than sugary, carbohydrate.

Protein

• Protein provides the body's 'building blocks' and makes up Approximately 15-20% of its weight.
• Good sources of protein are meat, fish, milk, and dairy products.

Fat

• This provides stored energy for the body which is and burned up when needed.
• We all need some fat but not the excess that A lot of men eat. it is good to eat more unsaturated fat and less saturated fat .
• Saturated fat can be found on untrimmed meat, in dairy products, lard, hard margarine, biscuits, cakes and pastries.
• Unsaturated fat can be found in vegetable oils, such as sunflower and olive, oily fish, such as mackerel and sardines and soft margarine.

Fibre

• This helps to keep us regular and cleanses the bowel.
• Good sources are breakfast cereals, wholegrain bread, fruit and vegetables, grains and pulses.
• A man needs around 18 - 30 gms of fibre a day.

Vitamins

• Vitamins are vital to us for a whole host of reasons. They help maintain everything from healthy digestive and immune systems to good skin .

Minerals

• These play a key role in maintaining body structures including hair, teeth and bones.

Water

• Unsurprisingly this is the most important of them all.
• A man should drink around 1.5 - 2.5 litres of water a day. This amount should increase in hot weather or when taking exercise.
• In men water comprises 50-70% of our total body weight - and without it we can not function properly.
• Water plays an important role in the absorption of nutrients, our circulation, and the elimination of waste material.

Get the balance right and enjoy your food

it is important to eat regularly through out the day. The message is to eat little and often, and always have breakfast .

The day's consumption of food should be made up of the following proportions:

• 30% Fruit and vegetables .
• 30% Starchy carbohydrates e.g. bread, potatoes, rice, pasta, cereals.
• 15% Meat, fish.
• 15% Milk, dairy.
• 10% Foods containing fat and sugar.

How to change to a healthier diet

• Eating a variety of foods.
• Eating less fat, especially saturated fat e.g. butter, cheese, fatty meats.
• Eating more fibre.
• Eating less sugar e.g. sweets, chocolate, cakes.
• Eating more starchy foods.
• Eating less salt.

Lifestyle