It is important to understand that food is not just another routine in life, but a major source for living.  Food is there for cell growth, energy supply to muscles and brain, and to help the body protect itself against disease.  The moment we deprive our bodies from food we take away the body’s ability to function optimally.

There are 4 basic substances (nutrients) found in almost all food and these substances have specific functions in the body.

These nutrients are carbohydrates; proteins; vitamins and minerals; and fats. 

Carbohydrates and fats provide the energy for our bodies to function properly.  Proteins are needed for building and repairing the body and vitamins and minerals have a protective function in the body.

The nutrients are further grouped in 6 food groups.  The six groups are starches, fruit, vegetables, milk, meat and fat.

Good nutritional status is when the intake of all of the mentioned food groups, are balanced in terms of nutrients and energy requirements.

Most foods provide one or more nutrients, but not all nutrients can be obtained from one food only.  To maintain good health it is therefore important to eat a variety of foods.  Meals should be balanced and contain food from all the food groups. 

When having breakfast, combine carbohydrates such as whole wheat cereals and porridge, low fat muesli, or low GI bread with proteins such as low fat milk, yoghurt, a boiled egg or baked beans.  A fruit may be eaten with breakfast, but can also be kept for a snack in between breakfast and lunch.  If you are very hungry, eat some low fat yoghurt with the fruit.

Lunch can be a combination of carbohydrates, protein and vegetables.  Whole wheat bread, pita, pasta, crackers can be combined with tinned fish in brine, low fat cheeses such as ricotta, mozzarella or cottage cheese.  Use fresh tomato and lettuce to add to your vitamin intake.

To prevent low blood sugar and the symptoms thereof a snack can be eaten in between lunch and dinner.  Depending on your activity level, the snack may consist of only a fruit, but alternatives like nuts and dried fruit can be used.  Wheat crackers or rice cakes with low fat cottage cheese or peanut butter may also be used.  When you are not that active to consume extra energy, but still feel like snacking on something, use a combination of fresh vegetables like baby carrots, cucumber and cherry tomatoes.

Supper should consist of a smaller amount of carbohydrates for a person does not need so much energy during the hours that you are sleeping.  Examples are baby potatoes, sweet potato, brown or basmati rice and pasta.  Combine this with a low fat protein like fish, skinless chicken or lean meat.  Instead of eating meat, try to eat legumes, fish or chicken at least three times per week.  By adding fresh salad or even steamed vegetables and you can be sure that you are having a balanced meal.