Eat protein in every meal
Protein is one of the building blocks of body tissue, used for almost every metabolic process in the body. It’s made from 20 amino acids (AAs), 9 are essential and need to be supplied by your diet – proteins with 9 AAs are deemed complete!
Love omega 3s
Oily fish = EPA + DHA, a primary structural component of your brain.
Omega 3 maintains healthy blood pressure levels, improves blood lipids – reducing risk of cardiovascular disease. Also improves immune function, macular degeneration and combats inflammatory conditions. Vegetarian sources of omega 3 only contain ALA which needs to be converted to EPA (5-15% conversion) and DHA (1-5% conversion).
- Find EPA + DHA in oily fish and marine algae (DHA only).
- Find ALA in flaxseeds, walnuts and green leafy vegetables.
Say hello to H20
Contains minerals, electrolytes. Carries nutrients around the body to every organ. There is no system in the body that doesn’t depend on water.
Focus on fibre – 35g a day
- Fibre aids digestion
- Stimulates beneficial bacteria growth
- May lower risk of some cancers
- Reduces blood cholesterol levels
- Minimises diabetes complications
35g = 7 x veg/fruit + 3 x wholegrains/pulses
Find fibre in: vegetables, pulses, wholegrains, nuts and fruit.
Daily Vitamin D
- Maintains bones and teeth
- Supports the immune system, brain and nervous system
- May protect against conditions such as type 1 diabetes and multiple sclerosis
Get vitamin D from: fatty fish, egg yolks and sunlight.
Forget 5 a day – go for 7!
Eating fruit and veg may lower the risk of heart disease and stroke. They are an excellent source of most vitamins, minerals, dietary fibre and plant chemicals.