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CARBOHYDRATES
Since glucose from carbohydrates is the primary energy source throughout your system, most of your calories, or 45 to 65 percent, need to come from this macronutrient.
Ex: Wholemeal bread, fruit (banana, apple or orange) and nuts.
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PROTEINS
Protein is well-known for its role in adding to lean muscle mass, but protein also gives structure to all cells and provides energy when carbs and fat are not available. Your diet should consist of 10 to 35 percent protein
Ex: Egg, chicken, ham, turkey, almonds, cheese, tuna, salmon and chickpea hummus.
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HEALTHY FATS:
Fat is a structural component of cells and blood vessels. You also need fat to absorb vitamins A, D, E and K, as well as to provide energy when your system runs out of glucose. Between to 35 percent of your total calories should come from fat
Ex: Olive oil, avocado, butter, egg, nuts and milk
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FIBER:
Fiber is a carbohydrate; however, it does not provide calories or convert to glucose. You need fiber for bowel health and regularity. It helps push out waste and allows nutrients to absorb through intestinal walls.
Ex: Nuts, fruit, whole wheat bread, lettuce and whole grains such as oatmeal.
THE PERFECT BREAKFAST
What should I include in a healthy breakfast?
