FOOD PLANNING

Consume complex carbohydrate

'Choose'
more complex carbohydrate than simple carbohydrate

Example of Complex Carbohydrate,
Artichokes, Arugula, Asparagus , Bean sprouts , Beets , Broccoli , Brussels sprouts , Cabbage , Carrots , Cauliflower , Celery , Cucumbers, Black beans , Black-eyed peas , Chickpeas, Sweet potatoes, Pasta, Potatoes, Brown rice, wholegrains

Avoid sugar, canned drinks and pastry.

Consume adequate protein

Benefit: Carry oxygen (hemoglobin), Fight disease (antibodies), Catalyze reactions (enzymes), Allow muscle contraction (actin, myosin, and troponin), Act as connective tissue (collagen), Clot blood (prothrombin), Act as a messenger (protein hormones such as growth hormone)

Example, egg white, beans, milk, high protein soya milk,
chicken breast, whole grain

Choose the correct fats.

"choose more'
Poly unsaturated fats (Hormones, Brain benefit)
Mono unsaturated fats (Normalised Cholesterol)

Poly: Walnuts, Sunflower seeds, Flax seeds, Fish, such as salmon, mackerel, herring, tuna, trout, Corn oil, Soybean oil, Safflower oil.
Mono: Almond, avocado, canola oil, cashew nut, olive oil, peanuts.

'Avoid trans fats or saturated fats'
such fats usually build a solid form when place in fridge, and took long duration to melt when at room temperature.
Example, butter, chocolate, fried food.

VITAMINS

Thiamin (B1)

Functions as part of a coenzyme to aid utilization of energy

Whole grains, nuts, lean pork

Riboflavin (B2)

Involved in energy metabolism as part of a coenzyme

Milk, yogurt, cheese

Niacin

Facilitates energy production in cells

Lean meat, fish, poultry, grains

Absorbs and metabolizes protein, aids in red blood cell formation

Lean meat, vegetables, whole grains

Pantothenic acid

Aids in metabolism of carbohydrate, fat, and protein

Whole-grain cereals, bread, dark green vegetables

Folic acid

Functions as coenzyme in synthesis of nucleic acids and protein .

Green vegetables, beans, whole-wheat products

B12

Involved in synthesis of nucleic acids, red blood cell formation

Only in animal foods, not plant foods

Biotin

Functions as coenzyme in synthesis of fatty acids and glycogen

Egg yolk, dark green vegetables

Choline

Important in cell membrane integrity and signaling, nerve transmission

Beef liver, chicken, codfish, wheat germ, cauliflower

Vitamin C

Aids intracellular maintenance of bone, capillaries, and teeth

Citrus fruits, green peppers, tomatoes

Vitamin A

Aids vision, formation and maintenance of skin and mucous membranes

Carrots, sweet potatoes, butter, liver

Vitamin D

Aids growth and formation of bones and teeth, aids calcium absorption

Eggs, tuna, liver, fortified milk

Vitamin E

Protects polyunsaturated fat, prevents damage to cell membrane

Wholegrain cereals and breads, green leafy vegetables

Vitamin K

Important in blood clotting

Green leafy vegetables, peas, potatoes

mineralS

Calcium

Bones, teeth, blood clotting, nerve and muscle function

Milk, sardines, dark green vegetables, nuts

Chloride

Nerve and muscle function, water balance (with sodium)

Salt

Magnesium

Bone growth, nerve, muscle, enzyme function

Nuts, seafood, whole grains, leafy green vegetables

Phosphorus

Bones, teeth, energy transfer

Meats, poultry, seafood, eggs, milk, beans

Potassium

Nerve and muscle function

Fresh vegetables, bananas, citrus fruits, milk, meats, fish

Sodium

Nerve and muscle function, water balance

Salt

Chromium

Glucose metabolism

Meats, liver, whole grains, dried beans

Copper

Enzyme function, energy production

Meats, seafood, nuts, grains

Fluoride

Aid in bone and teeth growth

Fluoridated drinking water, fish, milk

Iodine

Thyroid hormone formation

Iodized salt, seafood

Iron

O2 transport in red blood cells, enzyme function

Red meat, liver, eggs, beans, leafy vegetables, shellfish

Manganese

Enzyme function

Whole grains, nuts, fruits, vegetables

Molybdenum

Energy metabolism

Whole grains, organ meats, peas, beans

Selenium

Works with vitamin E

Meat, fish, whole grains, eggs

Zinc

Enzyme function, growth

Meat, shellfish, yeast, whole grains

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