Food Notes

Healthy Eating Plate

Healthy Eating Plate from The Nutrition Source

Carbohydrates contain glucose, which is converted into energy. It supports physical activities.
Healthy carbohydrates: whole grains, vegetables, fruits and beans
Unhealthy carbohydrates: white bread, pastries, sodas, and other highly processed or refined foods.

A type of carbohydrate that our body cannot digest. It cannot be broken down into sugar molecules.
Fiber helps control blood sugar and hunger.
Soluble fiber (dissolves in water) helps lower glucose levels and blood cholesterol: oatmeal, nuts, beans, lentils, apples and blueberries
Insoluble fiber (does not dissolve in water) helps food move through your digestive system: wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes

Our body do not store protein and you may not need as much as you think
Protein helps build and repair tissue; It makes up the enzymes which aids digesting food, and powers many chemical reactions and hemoglobin which carries oxygen in our blood.
We need at least 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.
Good: legumes (beans and peas), nuts, seeds, whole grains, and other plant-based sources of protein
Also good: poultry (chicken, turkey, duck), seafood (fish, crustaceans, mollusks), eggs
Not so good: red meat (beef, pork), and processed meats (bacon, sausages)

Oils and fats supply calories, and they help our body absorb fat-soluble vitamins such as A, D, E and K
“Good” unsaturated fats: vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish
“Bad” fats - trans fats: processed foods (shortening margarine, cakes, anything fried)
Saturated fats: not as harmful as trans fat: red meat, butter, cheese, ice cream, plant-based fats (coconut oil, palm oil)

Very important. It keeps body working properly, helps your body flush wastes and stay at the right temperature, etc.
Drink 1.5L or 2L water or other fluid every day. Also depends on the amount of exercise
Limit to 750mL black coffee or 1L of black tea