What is food?

The answer may seem obvious but a lot of us think it's more than it really is.

Food is fuel for our bodies, nothing more, nothing less. Food manufacturers try and convince us that it's so much more but once all the marketing is stripped away, it's just fuel. Once we see food for what it really is then it's a lot easier to change our attitude towards it.

Why we eat what we eat?

Stress, boredom, anger, anxiety, celebration or feeling rushed are some common reasons to choose less-than-healthy foods. Choosing a healthy fuel to make our body run smoothly and problem-free is a smart way to become and stay healthy.

What we need to eat?

Our body needs a daily supply of food containing protein, complex carbohydrates, and healthy fats to get the fuel it needs for energy and optimum health.

Protein is a primary component of our muscles, hair, nails, skin, eyes, and internal organs, especially the heart and brain. Protein is needed for growth, for healthy red blood cells, and much more. Protein foods include eggs, cheese, soy products (soymilk, tofu), fish, beans, nuts, seeds, chicken, turkey, beef, and pork. If you are interested in following more of a vegetarian diet, choose soy products, beans, and nuts to satisfy your protein needs.

Carbohydrates are our main source of energy and play an important role in the functioning of our nervous system, muscles, and internal organs. Carbohydrate foods include fruits, vegetables, whole grains, and beans. The foods you should eat in limited amounts are ones that contain sugar, such as packaged cookies, cakes, soda-these sugars are called simple carbohydrates; they have a negative effect on your blood sugar levels and your moods as well.

Fats are a form of energy reserve and insulation in your body, and can be burned to make energy when you don't get enough from your diet. Fats transport nutrients such as vitamins A, D, E, and K through your body and fatty tissue protects your vital organs from trauma and temperature change.

Simply put, there are "good" fats and "bad" fats. The "bad" fats are called saturated fats and are found in animal products, meats, and dairy foods; they should be eaten in limited amounts. These fats solidify at room temperature. Hydrogenated fats, sometimes called "transfatty acids" are also bad fats that are known to lead to heart disease and cancer. These hydrogenated fats are used in many packaged baked goods and margarines.

The "good" fats include the Omega-3 and Omega-6 fatty acids. Deficiencies of Omega-3 fatty acids are linked to decreased learning ability, ADHD, depression, and dyslexia. These fats need to be obtained from your food. Good sources of the Omega-3's are flax oil, ground flaxseed, cold water fish like salmon and fresh tuna, canola oil, walnuts, and pumpkin seeds. Other "good" fats to include in your diet are found in olive oil, avocados, and grapeseed oil.

• Eat regularly
• Include bread, pasta, cereals, rice or potatoes at every meal
• Eat some form of fruit and vegetables at each meal
• Limit foods high in sugar such as sweets and chocolate
• Limit foods high in fat such as crisps, chips and pastries
• Limit fried foods (including deep fried foods)