National food guidelines
1. Base your meals on Starchy Foods ( unrefined Carbs)
2. Each lots of Fruit and Veg ( 5 portions a day)
3. Eat more Fish ( 2 portions a week, 1 Oily)
4. Cut down on saturated Fat & Sugar
5. Less salt, no more than 6g a day
6. Get more active
7. Plenty of water ( 6-8 Glasses per day)
8. Don’t skip
Carbohydrates are essential nutrients that are responsible for the production of energy in the body. They form part of the three main macronutrients, which also include proteins and fats.
Unrefined carbohydrates are rich in fiber, vitamins and minerals, which are necessary for the production of energy in the human body. Natural food fiber is responsible for maintaining healthy blood sugar levels, and it acts as a barrier to the digestive system by controlling appetite. The recommended daily intake of natural fiber is between 20 to 45 grams. This amount of fiber can only be found in unrefined carbohydrates, especially wholegrain bread and cereals. Other examples that contain unrefined carbohydrates include brown rice, beans, oatmeal, bran cereal, millet, barley, couscous, wheat, vegetables, lentils, herbs, lamb, poultry and other wholegrain products.
The consumption of unrefined carbohydrates is highly recommended due to their high nutritional value. When buying foods in a store or supermarket, you should choose products that have a high percentage of fiber and minerals. When selecting cereals and bread, the ingredients should include wholegrain or whole wheat.
Refined carbohydrates have undergone manufacturing or repackaging processes, and they are the worst form of carbs available. Moreover, some refined carbohydrates contain dangerous chemicals that may spike the blood sugar levels and trigger other health problems.
Refined carbohydrates do not contain the necessary nutrients that are beneficial to your health. Despite the fact that they have a sweet taste and are delightful to consume, they have very low nutritional value. These products will cause more harm than good to the body. Research shows that consumption of refined products is the leading cause of diseases and disorders such as obesity, heart disease, diabetes and cardiovascular problems.
The main problem associated with refined carbohydrates is that artificial sugar products are often added in abundance. These additives are not only addictive, but they're also detrimental to the general health of the body, and therefore, it's best that you refrain from consuming high quantities. Examples of food products that contain refined carbohydrates include packaged cereals, white bread, white rice, pasta, cakes, biscuits, sweets, candy, pastries, pies, white flour, beer, sweet white wine, sherry and many others.
In comparison, unrefined carbohydrates take a much longer time to be absorbed by the body than refined carbohydrates. This is because refined carbs contain a lot of sugar, which makes them easier for the body to absorb. Other than containing beneficial natural nutrients, unrefined carbohydrates are also known to be the best source of sustainable energy.
Good and Bad Fats
Good and Bad Protein
My Tips for weightloss
We all Read about the best diets to follow for weight loss, from experience of helping people lose weight I believe you should try to cut your daily calorie intake by 500 calories a day.This doest mean you have to cut out 500 calories you consume through eating and drinking. The best way is to consume 250 less calories and use up 250 more calories through exercise, this totals 500 less calories.
Through applying this plan you will keep the weight off and not feel like you are constantly watching what you eat. You will look and feel healthier.