24/08/2026
BACK TO BASIC HEALTH #3-FOOD FOR HEALTH
It can be kept simple when broken down into 4 parts: protein, smart carbs, starchy/ sugar carbs and fat.
We consume foods to nourish our bodies: muscles health, hormone balance, bones, brain,….. It provides us with good fat, essential amino acids, energy, vitamins and minerals. Maintaining health and healthy weight can be influenced by the food we consume.
As a rule of thumb, always plan your meals around protein. For each meal, start with at least 30g protein of your choice. As for carbs, starchy carb provides energy and depending on the individual’s goal it could be 30g, more or less. Fiber carbs as much as you want or can, always a little bit of healthy fats.
MINIMUM 1g PROTEIN/KG TO 1.6KG/DAY.
PROTEIN
-helps build, repair, and maintain tissues throughout the body.
-Supports growth – Essential for children, teenagers, and during pregnancy.
-Keeps you full longer – Protein helps reduce hunger, which may support healthy weight management.
-Strengthens bones
-Boosts the immune system – Many antibodies and immune cells are made from proteins.
-Supports healthy skin, hair, and nails – Protein provides the building blocks for collagen and keratin.
-Helps make enzymes and hormones
-can Provides energy – While carbohydrates and fats are the body’s main energy sources, protein can also be used for energy when needed.
Good examples: Chicken, turkey, fish, and lean meat, eggs, Milk, Greek yogurt and cheese, beans, lentils, and chickpeas, tofu and soy products, nuts and seeds
SMART CARBS
Means carbohydrate foods that provide more nutrition and slower, steadier energy.
Good examples: most non starchy vegetables ( broccoli, cauliflower, cucumber, avocado, mushroom, capsicum, celery,……
STARCHY/SUGARY CARBS
Foods that contain a significant amount of starch, which your body can break down into glucose for energy. Depending on the individual’s weight or energy goal the amount of it per meal would range from 30g more or less.
Good examples: white potatoes, sweet potatoes, pumpkin, corn, brown rice, oats, quinoa, bread, pasta, lentils, fruits. Always best to avoid common white starchy carbs and chose brown rice, wholemeal,….
HEALTHY FATS
Mainly unsaturated fats, which are important for hormones, brain function, cell membranes and absorption of vitamins A, D, E and K.
Good examples: EVOO, avocado, nuts, chia seeds, h**p seeds, pumpkin seeds, tahini,…
For best health, consume wholefoods and plan your meals around protein adding carbs to your needs and always good fats.
ENJOY YOUR MEAL 😃
