Food Types


Protein is a nutrient needed by the human body for growth and maintenance. Aside from water, proteins are the most abundant kind of molecules in the body. Protein can be found in all cells of the body (muscle, body organs, hair and skin). Protein is essential for muscle tone and body shape. Protein will not bulk you up or make you big. Excess carbohydrates will make you big. You need your muscles toned in order to have a good figure as lack of tone will cause a saggy, flat and shapeless appearance. Protein can be obtained from a wide variety of food sources such as:

  • Protein Powder
  • Eggs
  • Chicken
  • Cottage Cheese
  • Beef
  • Pork
  • Beans
  • Nuts & Seeds
  • Turkey
  • Fish
  • Cheese
  • Veal
  • Tofu
  • Lamb
  • Lentils



Complex Carbohydrates

Complex carbohydrates are made of sugar molecules strung together and the body has to digest them to break them down. They digest slowly, so they keep blood sugar levels more stable than simple carbohydrates do. They are often rich in starch or fibre. Any unused carbohydrates in the body will be excremented or stored as fat – so obviously you have to find the correct carb balance for your body to avoid gaining fat. Common sources of complex carbs include:

  • Whole Wheat Pasta (High starch – limit your intake)
  • Brown Or Basmati Rice (High starch – limit your intake)
  • Potatoes (High starch – limit your intake)
  • Sweet Potatoes (High starch – limit your intake)
  • Oats
  • Lentils
  • Chick Peas
  • Soy Beans
  • Kidney Beans
  • Pinto Beans
  • Broccoli
  • Cauliflower
  • Spinach
  • Turnip Greens
  • Yams
  • Corn
  • Carrots
  • Onion
  • Lettuce
  • Celery
  • Cucumber
  • Cabbage
  • Asparagus


Whilst Complex Carbs are in general better for you compared to simple carbs, not all Complex Carbs are healthy for you. Processed Complex Carbs will cause you to gain weight. In general, avoid eating the following:

  • Bread
  • Pasta
  • White Rice
  • Breakfast Cereals



Simple Carbohydrates

Simple carbohydrates are also known as sugars. They also exist in either a natural or refined form. Natural sugars are found in fruit, vegetables and milk. Refined sugar is the quickest to be processed by the body. If not digested at the right time (i.e. immediately after training) this can lead to unwanted weight gain. It is best to limit simple carb intake to the post workout period. Common sources of simple carbs include:

  • Bananas
  • Biscuits
  • Cakes
  • Pastries
  • Chocolate
  • Honey And Jams
  • Jellies
  • Brown & White Cane Sugar
  • Pizza
  • Prepared Microwave Meals
  • Sauces & Marinades
  • Sugar Based Soft Drinks
  • Sweets & Snack Bars
  • Fruit Juice
  • Smoothies
  • Ice Cream




Some fat is essential in everyone’s diet. Fats provide a source of concentrated energy as well as the fat-soluble vitamins A, D, E and K. Fat transports these vital nutrients around the body.

We also need fat for hormone balance, metabolism, healthy skin and hair, tissue repair, protecting the internal organs and to prevent excessive loss of body heat.

There are two main types of fat: saturated (bad) and unsaturated (good). Do not be scared of unsaturated fat – it is good for you.


Saturated Fat (Bad)

Excessive amounts of bad fat are found in saturated animal fats and trans-fatty acids. These types of fat increase your risk of many chronic diseases, such as heart disease, stroke and certain cancers. Limit these fats in your diet. Common sources of fat include:

  • Red Meat (Bacon, Sausages, Pork, Burgers)
  • Butter
  • Cream
  • Cheese
  • Eggs
  • Lard
  • Full Fat Milk
  • Suet And Dripping
  • Full Fat Yoghurt


Unsaturated Fat (Good)

Unsaturated fats come from vegetable sources and are also found in fish and some (but not all) margarines. Unsaturated fats contain essential fatty acids that cannot be manufactured by the body. This means you need to get them from your diet. Good sources of fat include:

  • Unsalted Nuts (Cashew, Brazil, Pecan, Walnut, Almonds)
  • Seeds (Pumpkin, Sunflower, Sesame)
  • Salmon
  • Tuna
  • Trout
  • Sardines
  • Mackerel
  • Pilchards
  • Herring
  • Corn Oil
  • Flaxseed Oil
  • Nut Oil
  • Safflower Oil
  • Sunflower Oil
  • Virgin Olive Oil
  • Avocados



Junk Food

You have to choose between the body of your dreams and junk food. To get the body you desire you cannot eat junk food! Junk food is addictive. The longer you go without junk food, the easier it becomes to avoid temptations. Do not sacrifice your long term goals for short term pleasures. Common types of junk food include:

  • Chips
  • Kebabs
  • Pizzas
  • Take Away Foods
  • Sweets
  • Burgers
  • Fried Breakfasts
  • Pastries