The main forms of carbohydrates are simple (sugars such as honey and jam) and complex (from cereals, rice, pasta, bread, fruit and vegetables). Foods rich in complex carbohydrates are a better source than simple sugars because they are rich in nutrients such as fibre, protein, vitamins and minerals and they are converted more slowly which means they will keep your energy levels higher for longer. Simple carbohydrates e.g. sugar and jam, tend to be absorbed quickly and rapidly increase the sugar levels in your blood. Carbohydrates currently make up about 46% of the average diet. Ideally it should supply at least half our daily intake and preferably 55-60%.

Proteins are made of smaller components called Amino Acids. There are 23 amino acids of which eight are called essential amino acids. These can't be made by your body and must be supplied by your diet. Protein is a vital part of every cell in your body including those in the muscles, heart, liver, kidneys, blood cells, skin, hair, nails and teeth and bones. It is essential to growth for fighting infection because it helps make anti bodies, and it also helps produce haemoglobin, which carries oxygen through the blood stream and hormones such as insulin.

The body uses protein as an energy source during starvation or extreme dieting or exercise, or when we eat more protein than we need. It is recommended that 12-15% of our energy intake in a healthy daily diet comes from protein. Unfortunately, many people eat more than twice this, and they get their protein from high fat foods such as hamburger patties, and fatty meat like bacon and sausages. Lean meats are a much better source of protein, although the right combination of vegetable protein foods can supply all necessary amino acids. Some good vegetarian protein sources include legumes (such as baked beans, lentils, chickpeas, soya beans), nuts, dairy products (cheese, milk), and to a lesser extent a range of vegetables and cereals (pasta, muesli, wholemeal breads).