BUILDING A BALANCED MEAL PLATE

FIBRE:

Fibre, found in the skins of fruit and vegetables, has many health benefits. It plays an essential role in stabalising blood sugar as it can help to lower blood glucose levels, keep you feeling fuller for longer and can lower cholesterol. Fibre also plays an essential role digestion and preventing constipation. There are two types of fibre that the body needs; soluble and insoluble.

FATS:

Fats are essential for maintenance of cell membranes, insulation and aborbance of vitamins A, D, E and K. They are found in a number of foods such as oils, cheeses, butter, nuts and seeds. There are two types, saturated and unsaturated. Saturated fats are made of single branched chains, they are harder for the body to break down and associated with health problems such as high cholesterol and heart disease. We should mostly be consuming unsaturated fats, which are made of branched chains with double bonds, these fats can be better broken down in the body. Olive oil, avocado, nuts and seeds are all great sources of unsaturated fats.

PROTEIN:

Protein is an essential building block for bones, muscle tissue, skin and blood. It helps the body grow and repair. It can also help aid production of particular hormones and enzymes. Animal sources of protein can be found in meat from poultry, beef and seafood. Plant based sources of protein can be found in eggs, nuts, tofu, beans and lentils. Adding around 20-30g of protein to your meals can help to control blood glucose levels as it helps to slow the release of insulin and keep you feeling fuller and energised for longer.

CARBOHYDRATES:

Carbohydrates are the brain and body's main source of energy. When we consume a meal, carbohydrates are stored in the muscle cells in the form of glucose. This glucose is then converted into ATP which can utilised during the day to carry out our daily tasks. Carbohydrates can be refined and unrefined. Refined sources, found in white bread, pastries, cakes and fruit juices, spike blood sugar levels and cause huge energy crashes. They are also associated with health problems such as insulin resistance and diabetes. Unrefined sources, found in wholegrains, rice and quinoa, can stabalise blood sugar levels and provide a more slowed energy release.