Protein and what it does

Our skin, hair, nails, tendons, muscles, and cartilages form the 20 percent protein of our body’s composition. Proteins are needed for building and replacing body cells and for production of hormones and enzymes. The body can’t stockpile extra protein, so you need to eat it every day. Keep your protein lean, and eat according to appetite.

Oils and fats

It’s not just the quantity of fat in your diet – the type of fat in your diet can make a big difference to your health. It’s important to include good fats, and cut back on foods high in saturated fat and trans fatty acids. Focus on monounsaturated and omega-3 fats.

Eat plenty of nuts, seeds, olives, and avocados, to gain unsaturated fats. Other fats, called essential fatty acids, can’t be made by the body, so have to be obtained through diet. The best of these healthy fats are from seafood, polyunsaturated oil, linseed, mustard seed oil, and canola oil.

Minimize saturated fats and oils including: Fatty meats, sausages, salami, full-fat dairy products, potato crisps, cakes, cookies, pastries, pizza, and deep-fried foods, such as French fries, and fried chicken. Look for products low in saturated fat, rather than just low fat.