1. CARBOHYDRATES: can be grouped into two categories, simple and complex. Simple carbohydrates are sugars whereas complex carbohydrates consist of starch and dietary fibre. Carbohydrate provides 4 kcal (kcal = kilocalories = calories) per gram (except for fibre) and is the energy that is used first to fuel muscles and the brain. Soluble fibre (fruits, legumes, nuts, seeds, brown rice, and oat, barley and rice brans) lowers blood cholsterol and helps to control blood sugar levels while providing very little energy. Insoluble fibre (wheat and corn bran, whole-grain breads and cereals, vegetables, fruit skins, nuts) doesn't provide any calories. It helps to alleviate digestive disorders like constipation or diverticulitis and may help prevent colon cancer. Most calories (55-60%) should come from carbohydrates. Sources of carbohydrates include grain products such as breads, cereals, pasta and rice as well as fruit and vegetables.

2. PROTEINS: from food are broken down into amino acids by the digestive system. These amino acids are then used for building and repairing muscles, red blood cells, hair and other tissues, and for making hormones. Adequate protein intake is also important for a healthy immune system. Because protien is a source of calories (4 kcal per gram), it will be used fpr energy if not enough carbohydrate is avaliable due to skipped meals, heavy excersise, etc. Main sources of protien are animal products like meat, fish, poultry, milk, cheese and eggs and vegetable sources like…


No comments have yet been made