Knowing your PFC's (Protein, Fats & Carbs)

Go back a few years to your childhood and you'll probably remember the game red light, green light!. Recently fitness researchers have applied a principle to help those wishing to lose body fat with a plan dubbed "the traffic light diet.' They grouped certain foods into three categories - green , yellow and red (for healthy, so-so and not so healthy, respectively). The aim is to arrange your diet with more of the green light foods (mostly vegetables, fruits, wholegrains and meats) and eliminate the red light foods (hot dogs, fried foods, chips, candies).

Familiarising yourself with the best sources of protein, carbs and fats will help you understand just how nutrition can make the difference.

Ok, let's take a look at the GREEN light foods.

Green light foods offer you the very best sources to fill your nutrition plan. They are generally high all in the essential nutrients your body requires and are also low in added sugar, sodium and artificial flavorings or preservatives. Prepare all these foods with low-fat cooking options like steaming, grilling and broiling)

Proteins: Fish, Eggs, White meat poultry (chicken and turkey), lean cuts of meat (pork & tenderloin, 90% ground beef) legumes, low fat dairy products (cottage cheese)

Carbs: Fish, Vegetables, fruits, whole grains (such as kasha, bulgur and quinoa), whole grain cereals like Total or Shredded Wheat, Whole wheat bread and crackers, oatmeal, brown rice, whole wheat pastas

Fats: nuts (such as walnuts), seeds, such as ground flaxseed), olive oil, canola oil, flaxseed oil and walnut oil. Omega 3 Fish oils

Now let's take a look at the YELLOW light foods.

Yellow light foods don't pack as mighty a nutritional punch, but they can still form part of your nutrition plan. Yellow light foods are good for cheat days or Weight training days, when your body requires a good supply of carbs for your intense sessions. Where possible you should always choose wholegrains over white flour based products.

Proteins: Fattier cuts of beef and pork, fattier ground beef, dark meat poultry.

Carbs: Semolina pasta, white rice, white bread, starchy vegetables (potatoes, corn or peas)

Fats: corn or vegetable oils, reduced fat tub margarine.

And lastly, let's take a look at the RED light foods.

Red light foods do not offer much in terms of nutrition. Instead, they're often high in artery-clogging saturated fats as well as lots of added sugars and sodium. Diets high in these foods will significantly hinder your progress with the program, by all means you may indulge in these red light foods on cheat days, but that's it.

Proteins: Bacon, sausages, hot dogs, burgers, bologna, cold cuts, fried chicken, high fat dairy products.

Carbs: Chips, French fries, cookies, crackers, pastries, cakes, doughnuts.

Fats: butter, stick margarine, vegetable shortening, lard.

Familiarise yourself with the good and the bad, and preparing your meals will become so much easier, and the results will start showing in no time.

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