The impact of food on health is 80 percent and exercise 20 percent. While the composition of a healthy diet can vary, there are common factors. Good health is associated with eating mostly plants. The emphasis is on whole, unprocessed foods and limiting refined carbohydrates, added sugars and processed foods.

The basis of a good diet

<ul><li>Iron helps to transport oxygen through the body. Found in red meat, chicken, fish, grains, veges and legumes.</li><li>Vitamin A is essential for vision, the immune system, skin, and growth. It is found in liver, oily fish, milk, egg yolk and cheese.</li><li>Iodine helps to make thyroid hormones. Found in seafood and seaweed.</li><li>Vitamin C is vital for healthy teeth and bones, wound healing, infection resistance, absorbing iron. Found in fruits and veges.</li><li>Calcium builds bones, helps blood clot, muscles contract and regulates blood pressure. Found in dairy, sesame seeds, nuts, sardines, and dark green veges.</li></ul>

Important micronutrients

<ol><li>Carbohydrates is your main energy source, fuelling the body and brain, protecting our muscles and feeding bacteria in the gut. Healthy carbohydrates are whole grains, vegies and fruit.</li><li>Proteins build and repair our body tissues, make enzymes and hormones, build muscle, bone, cartilage, skin and blood. Protein-rich foods include, meat, chicken, fish, tofu, eggs, dairy, nuts, beans and legumes.</li><li>Fats are vital to help absorb vitamins A, D, E and K, help regulate hormones and provide energy. Fats are found in meat, fish, chicken, dairy, oils, nuts and seeds.</li></ol>

We need three macronutrients

Every meal ideally consists of:<ul><li>Half a plate of colourful, non-starchy vegetables and/or fruit.</li><li>A quarter of a plate of carbohydrate food</li><li>A quarter of a plate of protein food.</li></ul> This model applies to simple meals and mixed meals like pasta or stir-fried dishes. It doesn't really matter when we eat, as long as we get the nutrition we need.

The ideal plate model for every meal

If you're exercising first thing in the morning, you may be better off not eating. But ensure you get a meal within two hours after your workout that contains carbs and protein. If you're working out later in the day or evening, ensure you eat a meal with carbs and protein three to four hours before and two hours after your workout. Hydration is essential to keep us well. So ensure you stay hydrated with water as your main drink.

Diet and exercise

What you eat is more important than how you eat or how often you exercise.

Find out the macronutrients &amp; micronutrients your body needs, the ideal mix of carbohydrates, protein &amp; fat and the best times to eat pre- &amp; post- exercise. 