Fuels to Nourish

You are what you eat.

There are multiple types of nutrients to fuel and support the body daily functions. Getting to know the nutrients gives a better perspective of how important a balanced meal plays in supporting our well being.

Macronutrients

These are the nutrients that our body needs daily in large amounts to support energy and to maintain the body’s structure and systems..

CARBOHYDRATES

Provide body’s main source of energy
Exist in three form: sugar, starch and fiber.

Healthy Source: Complex Carbohydrate

Unprocessed or minimally processed whole grains, vegetables, fruits and beans

Unhealthy Source: Refined Carbohydrates

Refined or processed food, bread, pastries, noodles

PROTEIN

Provides energy and supports mood and cognitive function.
Vital nutrient for building, maintaining, and repairing tissues, cells, and organs
Found in muscle, bone, skin, hair, and virtually every body part
Synthesize enzymes and hemoglobin

Healthy Sources: Fresh and unprocessed protein

Fish, poultry, nuts & seeds, beans, seafood, egg

Unhealthy Source: Processed and preserved meat

Nuggets, sausages, ham, salted egg

“Good” Fats – Monounsaturated and Polyunsaturated fats

Improve blood cholesterol, ease inflammation, stabilize heart rhythm
Monounsaturated Fats: Olive, peanut, canola oil, avocados, almonds, hazelnuts, pecans, pumpkin seeds, sesame seeds
Polyunsaturated Fats: Sunflower, corn, soybean and flaxseed oil, walnuts, flaxseeds, fish

“Bad” Fats – Trans fats

Increase disease risk, even in small quantities.
Processed foods, hydrogenated oil (margarine, vegetable spread), fried food

Saturated Fats

Best consumed in moderation.
Red meat, butter, cheese, and ice cream, coconut oil and palm oil

Micronutrients

These are nutrients needed in very small amounts yet they’re critical for several important functions in your body and must be consumed from food. They enable the body to produce enzymes, hormones and other substances needed for normal growth and development.

Deficiency in any of these micronutrients can cause severe and even life-threatening conditions in some condition.

VITAMINS

Essential for normal metabolism, growth and development, and regulation of cell function
Not synthesized by body, and must be derived from food (except Vitamin B3, D, K)

Water soluble: B & C

Excreted in urine when in excess

Fat-soluble: A, D, E, K

Stored in fatty tissues when in excess

MINERALS

Not synthesized by body, and must be consumed from food
Body requires a number of minerals in order to maintain its proper functioning.
Building blood, bone, and hormones, regulating heartbeat

Macrominerals: needed in more amounts

*calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

Microminerals (trace minerals): co-factors, needed in trace quantities

*iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium

PHYTONUTRIENTS

“Phyto” refers to the Greek word for plant.
Important bioactive phytonutrients
Play specific pharmacological effects in human health
- Anti-microbial, anti-oxidants, anti-inflammatory, antiallergic, anti-spasmodic, anti-cancer, anti-aging, hepatoprotective, hypolipidemic, neuroprotective, carminative.
Carotenoids, lutein, flavonoids, indoles, isoflavones, lignans, organosulfures, polyphenols, terpenoids, resveratrol, limonoids, phytoestrogens, phytosterols, anthocyanins

“Did you know, most of our food from nature contain more than 4000 flavonoids, which constitute a major class of dietary antioxidants and are responsible in the protective power of fruits and vegetables. Not just that, the phytonutrients are beneficial to the human body.”

Guohua (Howard) Cao, chemist and medical doctor

THE BEST & EASIEST WAY TO FUEL

is to fill up your meal plates with rainbow colour everytime. Start by having at least 2-3 different colour of food each time, and eat a variety of food in each meal to ensure our body gets a fair amount of phytonutrients for necessary support.

For example, stir-fry your broccoli with some carrots and onion, or add some green, yellow and red capsicum to your bed of green lettuce salad, boil a vegetable soup with cabbage, tomato, sweet corn and potato, or add a handful of mushroom and tomato to your aglio-olio, or simply eat 2 to 3 types of colourful fruits a week such as orange, apple and guava.

Fuel & Nourish With Nutrition

Fuels to Nourish

You are what you eat.

There are multiple types of nutrients to fuel and support the body daily functions. Getting to know the nutrients gives a better perspective of how important a balanced meal plays in supporting our well being.

Macronutrients

These are the nutrients that our body needs daily in large amounts to support energy and to maintain the body’s structure and systems..

CARBOHYDRATES

PROTEIN

FAT

CARBOHYDRATES

Provide body’s main source of energy

Exist in three form: sugar, starch and fiber.

Healthy Source: Complex Carbohydrate

Unhealthy Source: Refined Carbohydrates

PROTEIN

Provides energy and supports mood and cognitive function.

Vital nutrient for building, maintaining, and repairing tissues, cells, and organs

Found in muscle, bone, skin, hair, and virtually every body part

Synthesize enzymes and hemoglobin

Healthy Sources: Fresh and unprocessed protein

Unhealthy Source: Processed and preserved meat

FAT

“Good” Fats – Monounsaturated and Polyunsaturated fats

Improve blood cholesterol, ease inflammation, stabilize heart rhythm

Monounsaturated Fats: Olive, peanut, canola oil, avocados, almonds, hazelnuts, pecans, pumpkin seeds, sesame seeds

Polyunsaturated Fats: Sunflower, corn, soybean and flaxseed oil, walnuts, flaxseeds, fish

“Bad” Fats – Trans fats

Increase disease risk, even in small quantities.

Processed foods, hydrogenated oil (margarine, vegetable spread), fried food

Saturated Fats

Best consumed in moderation.

Red meat, butter, cheese, and ice cream, coconut oil and palm oil

Micronutrients

These are nutrients needed in very small amounts yet they’re critical for several important functions in your body and must be consumed from food. They enable the body to produce enzymes, hormones and other substances needed for normal growth and development.

Deficiency in any of these micronutrients can cause severe and even life-threatening conditions in some condition.

VITAMINS

MINERALS

PHYTONUTRIENTS

VITAMINS

Essential for normal metabolism, growth and development, and regulation of cell function

Not synthesized by body, and must be derived from food (except Vitamin B3, D, K)

Water soluble: B & C

Fat-soluble: A, D, E, K

MINERALS

Not synthesized by body, and must be consumed from food

Body requires a number of minerals in order to maintain its proper functioning.

Building blood, bone, and hormones, regulating heartbeat

Macrominerals: needed in more amounts

Microminerals (trace minerals): co-factors, needed in trace quantities

PHYTONUTRIENTS

“Phyto” refers to the Greek word for plant.

Important bioactive phytonutrients

Play specific pharmacological effects in human health

Carotenoids, lutein, flavonoids, indoles, isoflavones, lignans, organosulfures, polyphenols, terpenoids, resveratrol, limonoids, phytoestrogens, phytosterols, anthocyanins

“Did you know, most of our food from nature contain more than 4000 flavonoids, which constitute a major class of dietary antioxidants and are responsible in the protective power of fruits and vegetables. Not just that, the phytonutrients are beneficial to the human body.”

Guohua (Howard) Cao, chemist and medical doctor

THE BEST & EASIEST WAY TO FUEL

is to fill up your meal plates with rainbow colour everytime. Start by having at least 2-3 different colour of food each time, and eat a variety of food in each meal to ensure our body gets a fair amount of phytonutrients for necessary support.

Simple, isn’t eat? *Pun intended*

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Simple, isn’t eat? Pun intended