Food Properties

So what do foods contain? Even when you look at the labels, it can be quite confusing. A food can contain all sorts of positive and negative properties, so what should we look for and what should we avoid when preparing food? Lets look at some foods individually and pinpoint exactly what benefits they would give us in a daily diet.

 

Meat	Contains: Protein, Saturated Fat, Polyunsaturated Fats (Poultry), Vitamin A (Liver), Folic Acid (offal), Vitamin B (pork), Iron (liver, kidneys). Always a major source of Protein, but also contains large amounts of fat.  Always remove all skin before eating as this is an unnecessary fat provider. Also remember that chicken and turkey are lower in fat than beef, pork, goose and duck. Liver, kidney and heart contain very little fat. Also keep away from burgers and sausages as these contain very high amounts of fat. Cooked meats such as salami, pâté and luncheon meats are all higher in fat then uncooked meats.
Fish	Contains: Protein, Polyunsaturated Fats, Vitamin D (liver oils), Calcium, Iron. Also a good provider of Protein. White fish such as code, hake, plaice and haddock are healthier than oily fish such as herring, kippers and mackerel; although oily fish does contain Omega 3, good for Brain Power and Muscle strength. Canned fish, such as tuna and sardines, are better providers of Omega 3 - but choose a brand which preserves the fish in brine rather than oil. Do not use battered fish or anything which cannot be grilled.  Shellfish can also be high in protein and are low in calories.
Eggs	Contains: Protein, Vitamin B, Vitamin D, Vitamin E, Iron. Good for vitamins as well as protein. The fatty part of an egg is in its yolk, so this is best discarded if you need to watch your fat/calories. Otherwise the 'rawer' the egg when eaten, the more nutrients it will contain -  so boiled eggs are better than scrambled. However, beware of eating true 'raw' eggs as battery hens can carry salmonella. Stay away from fried eggs as they will soak up the fat they fry in.
Milk/Yogurt	Contains: Protein, Saturated Fat, Vitamin A, Vitamin B, Calcium. A major provider of calcium. Milk is always considered to be one of the best natural drinks. Use whole-milk as this contains the best amounts of protein and calcium, even though it contains a lot more fat. However, cream is very high in fat so natural yogurt may be a better alternative. Sweetened fruit yogurts are also a good source of nourishment but can contain more calories than the ordinary variety.
Potatoes	Contains: Carbohydrate, Vitamin C. This root vegetable can be one of the best sources of Carbohydrate available and can add 'bulk' to a fitness diet. Grilling and baking are the best methods of cooking as this keeps in all the nutrients and the taste of the food. Avoid frying or deep frying potatoes or chips (fries) as the potato will soak in the fat it is fried in. If you like to prepare your own chips, try to cut them long and thick rather than smaller and thinner as this ensures the fat only affects the outer layers rather than the whole chip.
Cheese	Contains: Protein, Saturated Fat, Vitamin A, Vitamin B. Hard cheeses are high in fat and calories, which outweighs any sustenance value they could offer. Soft cheeses have far less fat and are high in protein. They can also be digested much more easily than hard varieties.
Vegetables	Can Contain: Protein, Fiber, Vitamin A (carrots), Folic Acid (greens), Vitamin E, Calcium (greens/pulses), Iron (greens). Although most vegetables contain high amounts of water, they do contain large quantities of nutrients. Green leaf types such as cabbage or lettuce have no calories and root vegetables have very few. Frying vegetables will increase its calorie count 3 or 4 times so boil, bake or steam them instead. As with eggs, the 'rawer' the vegetable the more nutrients are preserved, so raw carrots, beans and peas will all retain their high fibre counts which are lost through cooking. Pulses like beans and peas are particularly high in fibre and protein.
Fruit	Contains: Vitamin A (apricots), Vitamin C (esp. citrus), Iron (dried fruit), Sugar. Fruit is also essential for a balanced diet and can be eaten as often as you like. The sweeter the fruit, the more calories it is likely to contain. Never sweeten fruit with sugar unless you use a low-calorie sweetener instead.
Bread	Can Contain: Carbohydrate, Fibre, Vitamin B, Iron (whole-wheat). One of the best fibre providers. Wholemeal and ban-enriched breads provide the best fibre and are a worthwhile additive to your diet. Stick to the brown breads as much as possible as the white breads have much less fibre content and more calories.
Cereals	Can Contain: Protein, Polyunsaturated Fats, Carbohydrate, Vitamin E, Iron. Cereals, commonly referred to as 'breakfast' cereals can contain high fibre levels and can be eaten anytime as a smack. Wheat based variants such as Shredded Wheat and Wheat Biscuits are high in fibre and protein. Porridge and other oat based alternatives also contain few calories. Almost all cereals are ideal - but never use any with additives, for example, Chocolate or Sugar Coatings, Honey and Nuts, and other additives should be avoided.
Rice	Contains: Fibre. Again, fibre is the property in brown rice. Always boil rice to help retain its nutrients. Never fry rice as this will increase its calorie value greatly. White rice, like white bread, is health yet not as healthy as brown. Pasta can be treated in the same ways.
Pasta	See Rice.
Nuts	Contains: Protein (small amounts), Polyunsaturated Fats. Nuts can be used on their own as a simple snack or as an ingredient to other foods. They provide a very high source of energy but may also be high in calories. Try to avoid salted nuts and go instead for Brazil, Wall and Hazel varieties which all include extra nutrients.
Wheat	Contains: Protein (small amounts), Fibre. Can be used in food preparation but also found in cereals and food bars. One of the best sources of fibre, wheat is an essential ingredient to any diet.
Oats	Contains: Protein (small amounts), Fibre. Can be used in food preparation but also found in cereals and food bars. One of the best sources of fibre, oats is also an essential ingredient to any diet.
Flour	Contains: Carbohydrate, Vitamin B. Can be used in food preparation but also found in cakes, pies and bakes. The most common source is in bread products, but avoid white bread and go instead for brown breads as they contain far less calories.
Sugar	Contains: Carbohydrate. Used to sweeten foods to make them more palatable. Sugar is not strictly needed nutritionally and is better cut right down to a minimum. Although you will still need a little when fitness training  to maintain your blood sugar levels. Failure to to this may induce a dull memory, dizziness or lack of performance. If your body doesn't have enough sugar, it will try to get its energy from muscle tissue, which you will have to build back up the next time you workout. Too much sugar will also cause you to burn energy less effectively - resulting in a less effective workout, and can lead to hyper highs and lows.
Butter	Contains: Vitamin A (oils), Vitamin D (oils, butter). Used to enhance a foods taste, and available mostly in 'junk' foods, cakes and red meats. Butter is used in the body to 'oil' the joints and maintain flexibility; although a relatively small amount is needed to do this. All fats are very high in calories so only a moderate amount should be taken per day. Low-fat spreads are better than butter and can contain half the calories of margarine. Always remember to grill foods rather then frying them in oil.
Cakes	Contains: Carbohydrate (small amounts) , Vitamin B (with flour), Sugar. Cut cakes out as much as possible, if not altogether, as the additives in a cake will be far more unhealthy than any nutrition value it could offer. Whole-meal biscuits or bars are much better and can be used in conjunction with other foods as a snack.
Chocolate	Contains: Fat, Sugar, Protein (small amounts). Chocolate is included in products to improve taste.  However, apart from chocolate as a provider of energy, it does contain high levels of fat and cholesterol, and so there is no need to regularly include it in a balanced diet.
Alcohol	Contains: (Body uses as) Carbohydrate, Sugar. This too provides no nutritional value yet alcoholic drinks do contain calories. Cutting out alcohol altogether may not be necessary but best performance is gained when alcohol is out of the bloodstream. Drinking too much can also cause excess weight and 'beer guts' which will hinder your muscle gains.

Generally, it is better to include fruit, at least 2 green vegetables (including salad vegetables), brown bread and a source of meat into your daily diet. Milk should be drunk as often as you like and as a replacement for soft and alcoholic drinks. Fruit juices are also important (though never together with milk as this will upset your stomach). Other items such as pasta, rice, cheese, eggs, fish, yogurt and cereals can all be included within a daily routine. Try to be creative with your food to avoid repetition - food can still be fun.