How do I know if food is high in fat, saturated fat, sugar or salt and why is protein good for the body?
Total fat
High: More than 20g of fat per 100g
Low: 3g of fat or less per 100g
Saturated fat – bad fat such as butter, bacon, chocolate, chips etc.
High: More than 15g to total sugars per 100g
Low: 5g of total sugars or less per 100g
Salt, otherwise known as Sodium
High: More than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)
PROTEIN IS GOOD FOR US:
Protein helps build muscle and gives us energy. Protein heals wounds, repairs cells and helps mobilise fat, it also gives us a satisfying feeling; one of fullness, so that we prevent sugar cravings. Proteins such as eggs, lean meat, plant-based products, such as soya in smaller amounts are fantastic foods to consume. When you eat protein you will also feel fuller for longer. Try to eat more fish, chicken, beans, cottage cheese, skim milk and small amounts of protein shake.
CARBOHYDRATES – GOOD CARBOHYDRATES ARE THE SUGARS THAT THE BODY USES FOR ENERGY
Simple carbohydrates provide quick energy and are bad for you, such as lollies, energy drinks and sweet creamy ice-ream. Complex carbohydrates which are full of fibre and starch gives us lasting energy and is a far better option for us, such as, vegetables, potatoes, pasta and whole wheat or whole-grain bread.
120 grams of carbohydrates = 30 grams of sugar = 7 teaspoons of sugar
Fats: The body needs ‘good fats’ to grow and process vitamins, but good fats such as nuts, fish, peanuts, olive oil, avocados are the best fats to consume. We do not need to consume ‘bad fats’ such as fried food, fish and chips, biscuits, pizza, whole milk, takeaways or ice-cream.
Body fat increases the risk of a heart attack, therefore cut back on fat