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WE ARE WHAT WE EAT

By- Sumit Sharma

CARBOHYDRATES

Preferred energy source for the body

Sweet PotatoCorn Peas Whole grains (Rice, Millet, Rye, Oats, Wholewheat, Cereal, Bread, Pulses)Pasta Apples OrangesBerriesStone fruit CarrotsBroccoliBrussels sproutsSpinachGreen beans or peppers, BananasApplesPearsBerriesMelonCitrus fruitMilk (Lactose)

PROTEIN

1. Necessary for the growth, repair and maintenance of body tissues.2. To produce enzymes, hormones & antibodies - vital for the regulation of metabolism & protection against disease.3. Needs are higher during times of growth and development

Lean meatChickenFishCheeseeggsLegumesSeafoodMilk Tabbouli (cracked wheat and parsley salad) with nutsSoya beans with stir fried vegetablesSunflower seeds or sesame seeds

FAT

1. Fats offer fat soluble vitamins and the essential fatty acids.2. Fats offer a concentrated source of energy, providing more than twice as much energy as the same weight of carbohydrate or protein.

Meat (Saturated fats) Butter (Saturated fats)Cheese (Saturated fats)Coconut (Saturated fats)Palm oil (Saturated fats)Pastries (Trans fatty acids - Unsaturated fats)Biscuits (Trans fatty acids - Unsaturated fats)Baked goods (Trans fatty acids - Unsaturated fats)Canola (Monounsaturated Fats)Olive (Monounsaturated Fats)Macadamia (Monounsaturated Fats)Peanut Oils (Monounsaturated Fats)Avocados (Monounsaturated Fats)Safflower (Polyunsaturated Fats)Sesame (Polyunsaturated Fats)Sunflower (Polyunsaturated Fats)Corn (Polyunsaturated Fats)Grapeseed (Polyunsaturated fats) Linseed (Polyunsaturated fats)Soybean (Polyunsaturated fats)Walnut oils (Polyunsaturated fats)Almond (Monounsaturated fats) Hazelnut (Monounsaturated fats)

Dietary Fibre

1. Fibre promotes regular bowel movements by giving bulk to the faeces. 2. Fibre help to slow the rate of digestion of digestible carbohydrates and thus regulate blood glucose levels. Soluble fibre may decrease the absorption of dietary cholesterol.

OatsBarleyVegetablesFruit LegumesCereal (1 Cup for breakfast)Bread (wholegrain) 4 slices for breakfastBroccoliCarrotsPeas CornNutsSeeds

Vitamins 1. They are required by the body in small amounts on a daily basis. Vitamins help the body to use energy effectively and are involved in regulating the action of many other chemicals in our body such as enzymes and hormones.2. They are vital for a healthy body.

Vitamin A

1. Strengthening the immune system and so fighting infection. 2. Growth and repair of cells3. Growth and development of muscle, tendons, ligaments and bone

Carrots Pumpkin Sweet potatoSpinachRed capsicumBroccoliWatercressParsleyMangoesOrangesPapawsRockmelonsMandarinsApricots.Liver KidneyFats ( Butter, Margarine, Reduced fat spreads) Full cream dairy products

Vitamin B1

1. Thiamin is essential for the body to be able to use carbohydrate to release energy. It is essential for the brain, nervous system, digestive system and the heart. 2. Thiamin is the first in line of the B group vitamins - each of which functions in many different ways to help

enzymes carry out many thousands of complex functions in the body - which is why they are also called coenzymes. The most important thing to remember about the B vitamins is that they work together.

Bread Cereals especially wholegrain productsYeast-extract products such as VegemiteLiverKidneysLean pork White sweet potatoPeas AsparagusMilk and milk products Banana.

Vitamin B2

1. Riboflavin differs from thiamine in not being available in as wide a variety of foods. This means a riboflavin deficiency is most commonly caused by an imbalanced diet. Strict vegans are at risk of riboflavin deficiency.

Riboflavin is an anti-oxidant agent. A deficiency of riboflavin may interfere with iron metabolism and produce anaemia.

2. Riboflavin acts as a co-enzyme to assist in the release of energy from nutrients in the body.

Milk and milk productsMeat and meat productsBreads and cerealsEggs and yeast extractsBroccoli (Small amount)Peas (Small amount)Spinach (Small amount)

Vitamin B3

1. Niacin is found in food as nicotinamide and nictonic acid. 2. With thiamin and riboflavin, niacin is essential for the production of energy from carbohydrate in the body tissues. 3. Needed for the manufacture of fatty acids in body tissue. 4. Helps keep skin healthy.

Meat and poultry (key sources)Bread and cereals (Particularly wholegrain, and in yeast extracts)Potatoes (Small amount)Peas (Small amount)Avocado (Small amount)Broccoli (Small amount)

Vitamin B6

1. Hailed as "the woman's vitamin", B6 (or pyridoxine) is most popularly renowned as a vitamin for the relief of pre-menstrual tension (PMT). PMT is a complex problem and vitamin B6 may only provide relief of some symptoms for some women. 2. B6 reacts with our amino acids enabling them to be incorporated into our body tissues. 3. Vital for proper nerve and muscle function 4. Assists in the formation of the oxygen transporting protein, haemoglobin, in the blood.

Avocados Bananas. LentilsFishMeats (particularly liver)PoultryBreads and cereals (especially wholegrain)

Vitamin B12

1. 'Cy-anaco-bala-min'. The cobalt-based chemical that we need for B12 formation is absorbed through the stomach wall. As we age, the acidity in our stomach sometimes decreases and we become less able to

absorb this cofactor. Consequently we may become B12 deficient with age. 2. Vitamin B12 is known for its beneficial effect on nervous system malfunctions and brain deficiencies.3 Essential for the production of red blood cells. 4. Essential in maintaining myelin, a substance that provides a protective sheath around nerve endings.

Meat (particularly liver and kidneys)PoultryFish (sardines, oysters and pilchards)Milk Eggs Cheese Soy drinks

Folate

1. Cell division, growth and reproduction of cells, proper brain function, maintaining mental and emotional 2. health, improving a depressed appetite, and it improves digestion and liver performance. As the name

suggests 'folate' is found in foliage - otherwise known as green leafy vegetables.3. Essential for the body's growth and repair. 4. Essential for the body's growth and repair. It works with B12 in formation of red blood cells.

LiverKidneyEggs wholemeal breadsAvocados TomatoesRaw cabbage Bananas Nuts Asparagusspinach broccoli okra peas

Vitamin C

1. It's the most popular vitamin. Our need for vitamin C is increased with the oral contraceptive pill and stress.2. It helps to fight infection such as common cold and 'flu. 3. Assists in the formation of collagen (a substance which forms the tendons and ligaments which connect

our bones and muscles). 4. It is essential for the metabolism of some amino acids and the formation of some hormones. 5. It enhances the absorption of iron from plant foods.

GuavaRed capsicum (more than twice the Vitamin C of an orange)Brussels sproutsBroccoliGreen capsicum CabbageCauliflower ParsleyPawpaw OrangeStrawberries GrapefruitRockmelonLemonsLychees Mangoes

Vitamin D

1. One of the interesting things about Vitamin D is the way it functions almost in the same way as a hormone, targeting the kidneys and intestines as well as the pancreas, brain, skin and bones.2. Regulates absorption of calcium from the gut3. Especially important in maintaining the balance of calcium and phosphorous in bone formation, 4. Maintains an adequate calcium level in the blood.5. Vitamin D is produced by the body when it is exposed to sunlight.

Fatty fish (Sardines, tuna, salmon, mackerel, herrings)Butter Table margarineFish liverOilsNutsEgg yolk.

Vitamin E

1. Every life form on the planet that consumes oxygen needs vitamin E to survive2. Vitamin E is regarded as a potent stimulant of the immune system and can help the body defend itself against viral infection.3. Vitamin E is an important anti-oxidant or "protector vitamin" found mainly in plant foods. 4. It protects cells from damage by free radicals which may be triggered by smoking or pollution. 5. It prolongs the life of red blood cells.

Polyunsaturated seed oilsWheatgermPolyunsaturated margarine Reduced-fat spreadsAvocadosBroccoliAsparagus and other leafy greensEgg yolk Tuna

Minerals

1. Minerals are the inorganic chemical elements in the diet and body. The human body needs at least 20

different minerals to function properly. 2. Other minerals needed in trace amounts include magnesium, zinc, manganese, selenium, iodine,

sodium, copper and chromium. These help the production of enzymes and hormones. 3. While most of us focus on our vitamin intake, mineral deficiencies do occur with calcium, iron and zinc being the most common.

Minerals-Calcium

99% of our body's calcium is found in our skeleton and teeth, making it essential for bone strength. Calcium in the blood is important for blood clotting, muscle contraction and relaxation, and for the conduction of nerve impulses.

NutsCerealsMilkCheeseSpinachCabbageParsley PotatoAlmonds PeanutsWalnutsSunflower seeds

Minerals- Phosphorus

1. In the mineral rankings, phosphorus takes second place to calcium as the most abundant mineral in our bodies. It is required for the production of energy from fats, carbohydrates and proteins and helps the body to use some of the B group of vitamins.

2. 85% of the body's phosphorus is in the skeleton where it improves bone strength. Phosphorus also occurs in all cells of the body where it plays an essential role in the release of energy from carbohydrates and assisting in maintaining the acid balance of the body.

Dairy foods ChickenNuts EggsWholemeal bread and wholegrain cerealsSweet CornPeasSpinachAsparagusCabbageBroccoli Potatoes

Minerals- Iron

1. Iron is needed in red blood cells to form haemoglobin. It is essential in the transfer of oxygen to all body and muscular tissues.

2. Iron is also involved in the chemical reactions that produce energy.

CerealPulses CabbageParsleyPeasPotatoSweet Corn

Minerals-Magnesium

1. An important benefit of magnesium is its role in helping to prevent heart attacks and the build up of fatty plaque on the walls of blood vessels. It also plays an important role in the contraction of muscles. It has also reportedly been used in some cases to successfully treat neuromuscular disorders, PMS, depression and sensitivity to noise.

2. Magnesium is involved in the formation of proteins, fats, complex carbohydrates, and in the transmission of nerve impulses and muscle contraction.

CerealsSpinachPotatoSweet CornNuts Pulses

Minerals-Iodine

1. Iodine plays an important role in regulating the body's thyroid gland and thus, the body's production of energy, assists in encouraging metabolism, and helps the body burn excess fat. 2. Iodine is needed to help form thyroid hormone, which controls the body's rate of metabolism.

Dairy products Mushrooms Iodised salt

Minerals-Potassium

1. In the event of sodium excess, we rely on potassium to correct any imbalance. In cases where excessive salt consumption has lead to hypertension or high blood pressure, potassium in foods

helps to treat the condition. It is also considered helpful in the prevention of strokes.

2. Too much potassium could lead to a sudden heart attack. If you have high blood pressure you can increase your potassium intake safely by simply eating more vegetables and fruit.

3. Potassium is the regulator that keeps our excess salt intake in check by maintaining the correct fluid levels in our cells. An imbalance, i.e. too much salt, can draw water out of the muscle cells, which is why potassium is especially important for sports people and for people with high blood pressure.

Potato (Best source)Sweet cornSpinachButternut pumpkinAvocado Peas Bananas Apricots PeachesPawpawMango TomatoesNuts

Minerals-Zinc

1. This essential trace mineral is a champion disease fighter and protector of the immune system. It is essential for wound healing where it works with Vitamin C.

2. Mainly concerned with the daily absorption of vitamins, zinc helps the digestive system. Zinc may help to prevent and treat infertility and may help prevent and shorten colds, treat acne, and cold sores, and reduce body odour.

3. It has a role in the production of protein in the body and is important for normal sexual development, wound healing and growth.

Red meat (Important source) CerealsMilk CassavaPeasGarlic Spinach

Minerals-Sodium

1. Deficiencies of sodium are therefore rare. It is the balance between sodium and potassium that governs our body cell function and fluid balance.

2. Sodium is the major mineral in the fluids surrounding the body's cells. Like potassium, it maintains the correct water balance in and around our cells. It also regulates blood volume and blood pressure and controls muscle contraction and relaxation.

BeetrootCarrotsCerealsDairy products

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THANK YOU ALLFOR

PATIENT HEARING