The modern diet needs to be able to compensate for the effect of stress - emotional and environmental, on the body. It also needs to cope with high levels of oxidation in the body which occur as a result of poor nutrient intake and low activity levels.

Digestion is a key factor in balancing energy levels, we encourage the consumption of foods that will not hinder the digestive system and therefore try to avoid acid forming foods in large amounts.

With the demands of modern life, energy levels, and the maintenance of them, are increasingly important. With the nature of modern lifestyles and hectic work schedules eating the correct foods which will maintain your energy levels can be tricky. We encourage the consumption of low glyceamic carbohydrates.

The Glyceamic Index (GI) rates each food according to how quickly it affects a rise in blood glucose levels. The higher a foods GI value the quicker it will be absorbed in to the blood stream and converted in to energy. High GI foods (e.g. potatoes, rice, biscuits and sugary foods) cause peaks and troughs in energy levels in comparison with low GI foods (oats, pulses, wholemeal bread/rice/pasta) where energy is released over a longer period of time. The benefits of consuming low GI foods in comparison to high GI foods are easy to see in that energy levels are maintained at a steady constant rather than going to extremes and causing excessive insulin production and fluctuating energy levels. Excessive insulin production also inhibits the fat burning mechanisms of the body and thus a diet consisting of a lot of high GI foods may prevent effective fat loss. Please see the glyceamic index.

Daily Pointers:

• Drink at least two litres of water a day. Aim to drink a glass of water when you feel hungry. A lot of the time hunger pains are related to dehydration.
• Carbohydrates are not bad for youWhat matters is the type of carbs you are consuming. Aim to consume low glycaemic carbs in preference to high glycaemic carbs (as explained in the glycaemic index). This will result in your energy levels remaining at a steady level and will stop sugar cravings and fluctuating energy levels.
• Rather than eat three large meals a day aim to have 5 smaller portions. Again this will keep energy levels steady throughout the day and will mean that they will not fluctuate. If looking to build or maintain muscle mass aim to include some form of protein with every meal/ snack.
• One of the biggest problemswhen it comes to eating is consuming too much in one sitting. Your main meals should consist of roughly a fist size portion of carbs, a fist size portion of protein and at least a fist full portion of vegetables (not including potatoes!!!). This is particular relevant when looking at servings of rice and pasta as most people in general fill their plate up and hence overload on carbohydrates.
• Try not to eat too heavy a meal in the evening and be careful of what you eat after 6pm. Remember calories put in to your body in the evening will not be expended unless you are fairly active hence the body, being economical as it is, will store these products - usually as fat. Don't completely cut out food after six and do not go to bed feeling hungry as you have a body to maintain in the time that you are asleep.
• Fat is not necessarily bad for you. Certain fats found in foods such as olive oil, nuts, eggs, sunflower seeds and oily fish such as mackerel, fresh tuna and sardines are beneficial and can help energy production and speed up your metabolism as well as strengthening the immune system and protecting against disease.

Meal Suggestions

• Breakfast Wheat free breakfast cereal with skimmed or semi-skimmed milk. Fruit salad with low fat yoghurt. Wholemeal toast with a little jam or marmalade. Porridge made without cream. Poached eggs on wholemeal toast. Egg white omelette with mushrooms and Peppers.
• Lunch Wild rice salad with beans and asparagus. Bean salad with smoked salmon. Wheat free pasta with pesto dressing and a green salad. Wholemeal pasta with sundried tomatoes. Sushi made with fish or vegetables. Couscous salad with chicken or tofu.
• Dinner Steamed vegetables with grilled or baked fish. Seafood kebabs with grilled vegetables Grilled Chicken with stir- fried vegetables.
• Snacks Fresh fruit such as bananas, pears, apples, grapes, mango and kiwis. Almonds or brazil nuts. Dried fruit such as raisins, apricots or prunes. Sunflower seeds. Pumkin seeds.
• Eating Out Ask for food to be steamed, baked or grilled rather than fried or cooked in a rich sauce. Avoid creamy or buttery sauces. Ask for food to be cooked without butter. Avoid the bread basket. Eat heavy dishes that contain red meat only very occasionally. Choose fruit compote, fruit salad or sorbert for desert.

GI Food Index
1) Bakery
2) Beverages
3) Breakfast Cereals and Products
4) Grains
5) Dairy Products
6) Legumes
7) Convenience Foods
8) Pasta and Noodles
9) Snackfoods and Confectionary
10) Sugar and Sugar Alcohols
11) Vegetables
12) Fruit and Salad High

High (Over 65) Med (55-65) Low (Below 55) 1) Bakery
Banana Cake (made with Sugar) 67
Chocolate Cake 73
Cup Cakes 78
Lamingtons 87
Plain Spongecake 51
Criossant 69
Doughnuts 78
Muffins (Full Fat) 54
Muffins (reduced Fat) 44
Pancakes 71
Pikelets 85
Scones (white) 92
Scones (Wholemeal) 71
Waffles 76
French Baguette 95
Barley Bread 27
Sunflower and Barley Bread 43
Wholemeal Bread 43
Fruit Loaf 49
Muesli Bread 51
Rye Bread 49
Pumpernickel Bread 39
Wholemeal Rye Bread 41
Sourdough Bread 48
White Bread 70
Multi-Grain Bread 54
Dr Vogel Honey and Oats 50
Flatbread 58
Bagel 72
Wholemeal Bagel 51

2) Beverages
Coca Cola 68
Fanta 69
Lucozade 95
Fruit Smoothie 30
Apple Juice 40
Carrot Juice 43
Cranberry Juice 56
Grapefruit Juice 48
Orange Juice 53
Tomato Juice 38
Gatorade 87
Isostar 70
Milk 41

3) Breakfast Cereals and Other Products
All Bran 30
Fruit and Fibre 38
Porridge 38
Coco Pops 79
Cornflakes 86
Corn Pops 80
Frosties 84
Golden Grahams 71
Healthwise 66
Just Right 60
Mini Wheats 72
Natural Muesli 39
Alpen 60
Unsweetened Alpen 55
Pop Tarts 78
Wheat Puffs 71
Raisin Bran 61
Rice Krispies 82
Special K 69
Weetabix 62
Crunchy Nut Cornflakes 72

4) Grains
Cooked Amaranth 41
Barley 22
Buckwheat 45
Cornmeal 68
Sweetcorn 60
Couscous 51
Millet 68
Arborio Rice 64
White Rice 74
Long Grain Whole Rice 41
Brown Rice 45
Rye Kernels 29
Wheat Kernels 42
Durum Wheat 40
Semolina 49
Bulgur Wheat 46

5) Dairy Products
Custard (Home Made) 49
Ice Cream 57 (High Fat)
Low Fat Ice Cream 47
Milk 41
Yoghurt 36
Low Fat Yoghurt 31
Drinking Yoghurt 26
Soy Milk 36
Soy Milk Smoothie 30
Cottage Cheese 31

6) Legumes
Baked Beans 40
Butter Beans 28
Chickpeas 10
Harricot Beans 29
Lentils 28
Black Beans 20
Lima Beans 28
Marrowfat Peas 47
Peas 35
Mung Beans 31
Pinto Beans 39
Soya Beans 15
Split Peas 32

7) Convenience Foods
Chicken Nuggets 46 (High Fat Level)
Puff Pastry Pies 51 (High Fat Level)
Fresh Pizza 41 (Choose non cheese topping)
Home Baked Pizza 62 (High Fat)
Sausages 68 (High Fat)
Spaghetti Bolognese 52 (Watch Fat Content)
Sushi 44

8)Pasta and Noodles
Egg Fettucine 41
Gnocchi 68
Linguine 52
Macaroni 47
Spaghetti 68
Vermicelli 35
Udon Noodles 62

9) Snackfoods and Confectionary
Plain (high Cocoa Solids) Chocolate 34
Milk Chocolate 56
Corn Chips 72
Apricot Fruit Bar 50
Jelly Beans 80
Mars Bar 75
Potato Crisps 64
Cashew Nuts 22
Peanuts 21
Popcorn 75
Pretzels 81
Snickers 68
Skittles 78
Pumpkin Seeds 31
Sunflower Seeds 28
Sesame seeds 34

10) Sugars and Sugar Alcohol
Fructose 21
Glucose 99
Honey 32
Lactose 46
Sucrose 69
Lacitol 7
Xylitol 9

11) Vegetables
Broad Beans 79
Pumpkin 48
Peas 35
Sweetcorn 60
Beetroot 50
Carrots (Raw) 16
Carrots (Boiled) 34
Parsnips 81
Baked Potato 64
Boiled Potato 58
French Fries 75
Instant Mash 79
Mashed Potato 76
New Potato 56
Sweet Potato 44
Swede 72
Tapioca 70
Yam 35
Courgettes 15
Cucumber 11
Broccoli 12
Asparagus 14
Artichoke 15
Cauliflower 15
Turnip 17
Mushrooms 17

12) Fruit and salad
Apples 28
Fresh Apricots 59
Dried Apricots 32
Banana (Under Ripe) 32
Banana (Just Ripe) 41
Banana (Over Ripe) 62
Dried Dates 61
Grapefruit 25
Grapes 43
Kiwi 47
Forest Fruits 35
Avocado 36
Lettuce 21
Lychee 79
Mango 41
Oranges 31
Paw Paw 60
Peach 56
Pear 38
Pineapple 66
Plums 39
Prunes 38
Raisins 61
Melon 65
Strawberries 51
Sultanas 56
Tomato 39