DAILY REQUIREMENTS

In every recipe, I have aimed to include at least one source of the following to ensure we are getting proper fuel for our bodies.

Provides our most vital nutrient, glucose with is the preferred source of energy for our brain and muscles.
Lack of carbs mean we aren't able to think properly or work/ move to our full abilities.
Good carbs are broken down slowly to provide balanced energy levels.
Best sources are whole grain versions of bread and rice and other grainy foods like oats, muesli and quinoa.
Fruits also provide good, healthy carbs.

Protein grows, maintains, restores and repairs cells.
Builds hormones, enzymes (they facilitate chemical reactions in the body) and antibodies (cells that fight infection.)
Contains 9 essential amino acids that our body cannot make on our own. They are found in fish, eggs, milk, poultry and red meats.
Limit bacon, sausages or other high fat foods as they bring a high risk of cancer, heart diseases and diabetes so look for lean cuts.
Beans, peas and lentils are sources of protein but individually lack one or more essential amino acids.
Protein powders can be used as a supplement in a healthy, balanced diet but should not be used to replace natural sources of protein. They are designed to be an optional add in and a boost to a healthy lifestyle.

Important for developing healthy bones and teeth.
Allows muscles and nerves to function and plays a role in blood clotting.
Best sources are low fat dairy like milk, cheese and yogurt.
Smaller portions of calcium are found in broccoli, chickpeas, dried fruits and nuts.

Found in fruit, vegetables and whole grains.
Fiber lowers cholesterol and cant be digested within small intestine therefor helping your digestion move quicker.
Protects us against cancer, heart disease, obesity and type 2 diabetes.
Fruits contain healthier, organic sugar which supply you with balanced energy levels.
Should eat a minimum of 25 of fiber grams daily.

Cushions organs and plays an important role in the structure of cells, growth and development.
Absorbs essential vitamins, mainly A, D, E and K.
Good fats found in vegetables, nuts, seeds and fish.
Monounsaturated and polyunsaturated fats reduce cholesterol.
They also lower risk of heart disease and stroke.
Trans and saturated fats are the unhealthy fats as they increase cholesterol and increase risk of heart attack or stroke.
They dont accour in natural foods but are found in processed ones.
Saturated fats are found in meats and dairy so look for lean cuts & low fat versions.

Is a key component to hemoglobin, found in red blood cells giving their colour and carries oxygen around the body.
Found in animal foods such as red meat and poultry, select leaner cuts for less saturated fat.
Also found in eggs, bread, cereals, legumes, nuts and nut pastes.
Iron is vital for absorbing vitamins
Iron deficiency is commonly found in young, active girls. It is due to blood loss or lack of iron intake.
Signs of iron deficiency are tiredness, headaches, poor concentrations and regular infections.