Your Health Goals

The body needs energy to grow, keep warm and perform physical activity. Energy comes from the carbohydrates, fats and proteins in the food and drinks we consume.

To maintain a healthy weight ,you need to balance the amount of energy (or calories) from your diet with the amount of energy you use through physical activity. Fat contains 9 calories per gram which is more than twice as many calories per gram than protein (which has 4 calories) and carbohydrates (which has 3.75 calories). Alcohol also contains calories – 7 calories per gram but these are referred to as 'empty calories' as they have no nutritional value.

The main energy source for the body and brain is carbohydrate which is broken down into glucose (sugar) before being absorbed into your blood. Starchy carbohydrate foods such as bread, beans, pasta, potatoes and oats provide a steady, slow release of energy (glucose) into the blood as well as nutrients such as B Vitamins that help to release energy from food. Your body can also use protein as an energy source but it prefers not to as the process of breaking it down for energy is so inefficient. A small amount of fat is needed by the body to get essential fatty acids (Omega-3s) and to help the body absorb fat-soluble vitamins such as Vitamin A, Vitamin D, Vitamin E and Vitamin K. Any energy not used by the body is converted into body fat.

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The brain relies on a steady supply of energy (in the form of glucose), ideally from foods such as wholegrains, beans, nuts, seeds, fruits and vegetables that are digested slowly to provide a steady supply of glucose to the brain.

Many nutrients are essential for normal brain function. About 60% of the brain is made of fat, and half of that fat is omega-3 fatty acids, so dietary sources of these beneficial fats, such as oily fish, are vital for the brain. The B Vitamins, Vitamin C and the minerals: Calcium, Copper, Magnesium, Iodine, Potassium and Zinc all have important roles in the normal function of the brain and nervous system.

Keeping well hydrated is important as evidence shows that even slight dehydration may affect your brain function and mood. Aim to drink 1.5 to 2 litres of fluid a day.

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The skin is the largest organ system in the body. It forms a protective barrier to our external environment and helps the body maintain hydration and regulate our body temperature. The outer layer of skin cells re-new themselves every 28-31 days, so if you do make positive changes to your diet, you may not see the benefit to your skin for around four weeks. Learn more in our article Best foods and vitamins for glowing skin.

Several vitamins and minerals are important in skin health. Vitamin C has an important role in wound healing and is needed to make collagen (which provides structure to the skin). Inadequate intakes of some of the B Vitamins can result in the skin becoming red, scaling or discoloured.Zinc is important for maintaining healthy skin, hair and nails with foods such as meat, shellfish and nuts, being useful sources of Zinc. Selenium, which is found in fish, meat and nuts (in particular Brazil nuts) is a powerful antioxidant that helps maintain healthy hair and nails.

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Muscles help you to control your movement, breathing, heartbeat and digestion. Regular exercise and a healthy diet are important to maintain your muscles, especially as you get older. Muscle loss is a natural symptom of ageing that starts in your 30s. From the age of 40 years, muscle mass decreases by approximately 8% every decade, increasing to 15% per decade over the age of 70 years.

Protein is particularly important for building and maintaining muscle. Spacing protein intake throughout the day helps optimise the benefit to muscle mass. Including some protein foods (such as meat, fish, soya products, eggs, dairy foods or legumes) at each meal will benefit your muscles. Vitamin D, Calcium, Magnesium and Potassium are also important for normal muscle function.

Your eyes need a variety of nutrients to function properly. Vitamin A is key for good vision, especially in dim light.

Vitamin A is found in animal foods such as eggs, and dairy products. However, the body can convert beta-carotene found in many fruits and vegetables into Vitamin A, so eating carrots, apricots, squash and leafy green vegetables can benefit your eye health.

Zinc also helps with night-vision and may help prevent cataracts forming. Omega-3 fatty acids help form the structure of the retina in your eye. Not getting enough omega-3 fatty acids can lead to problems with vision, and you might consider an Omega 3 supplement. Oily fish, such as salmon, trout and mackerel are the best dietary sources of the essential omega-3 fatty acids.

There are also plant sources of omega-3 such as flaxseeds, chia seeds, pumpkin seeds and walnuts that the body can convert into the beneficial omega-3s to benefit eye health.

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