Components of a Healthy diet
Every health and fitness program needs to be supported by sound advice on nutrition.

To function optimally, the body requires a large range of different nutrients.   The aim of a good healthy diet is to provide the body with these nutrients and fuel it so that vital functions and systems such as energy productions and the immune system can perform their roles under any circumstances.   Each nutrient that exists in your diet has a unique role to play in the body yet interacts with all the other nutrients.   If any particular nutrient is lacking in the diet, it means that the essential function in the body will under- perform. 

Nutrients and their roles in your body

The main function of a carbohydrate is to provide the body with a source of energy or fuel.

  1. Simple carbohydrates (bad)- broken down easily in the body, and provide quick energy bursts because These foods are high glycemic ( acid forming).( white pasta, white bread, white rice)
  2.  Complex carbohydrates (Good) - not broken down easily in body provides sustained energy.  (alkaline, not acid forming)  (wheat pasta, grains, vegetables, beans and some diary products)

Contrary to common belief fat is an essential part of the body there are good fats, and bad fats.

  1. Good fats- unsaturated fats: polyunsaturated fats. Your body needs these fats as a source of energy, and to help it to extract energy from other sources. Good fats help energy production and speed up the metabolism. (Olive oil, nuts, seeds, organic eggs, and oily fish.
  2. Bad fats- saturated fats, these fats slow down the metabolism, encourage the buildup of cholesterol, thicken the density of your blood and are linked to heart disease and high blood pressure.

The main function of protein is growth and repair. It is the building block of the body.

Meat is a good source of protein, but it is possible to get protein from non-meat sources such as tofu, beans, pulses, free-range eggs.  These non- meat sources tend to be lower in fat and are usually a healthy choice.

If you do not eat meat, it is important to have a wide variety of different kinds of proteins because there are not as many non-meat sources that contain all the essential amino acids that you need.  Therefore, eat as many different sources as you can.

Remember also, that protein is absorbed best in small quantities throughout the day rather than one large dosage.  A protein supplement is a good way to ensure that you are getting the proper dosage.


The main function of minerals in the body is maintenance and growth of healthy bones and teeth, the transportation of nutrients to and within cells, and controlling the composition of body fluids.

The minerals that your body needs can be obtained from a well balanced diet and proper supplementation.


Mark Haas, NCSA-CPT, Founder