Nutrition;
Understanding of our Body

Source: USDA MyPlate graphic, a public domain resource from the U.S. Department of Agriculture.

Carbohydrates: Your Body's Preferred Energy Source

Carbohydrates are your body’s preferred fuel source. Your brain relies almost entirely on glucose, which comes from carbohydrates, while your muscles depend on stored energy called glycogen to power movement. This is why cutting out carbs can leave you feeling tired, unfocused, irritable, or shaky.

During digestion, carbs break down into simple sugars

Functions of Carbs

It absorbs into bloodstream as blood sugar (glucose)

glucose gets sent to the body's cells by the hormone insulin

Cells use glucose as fuel, what isn't used is stored for later use as fat

The Glycemic Index (GI) is basically a scale that tells you how fast a carb makes your blood sugar spike.

Low-GI carbs break down slowly and steadily—meaning they keep you fuelled with energy for hours straight! These are clutch for staying full, crushing focus during long study sessions or avoiding that dreaded post-lunch crash. Perfect fuel for mornings, school days or whenever ya need consistent brainpower.

High-GI carbs? They hit quick like an energy shot but also fade just as fast, leading to crashes if overused outside specific windows; Not bad, just strategic: pre-workout when you need an instant boost OR post-sweat session when muscles crave rapid refill of glycogen stores

Think of it like choosing between a marathon runner’s snack vs a sprinter's snack based on what your body needs right then!

Your body keeps extra carbs, primarily as glycogen in your muscles and liver, essentially acting as your energy savings account. When exercising, your body draws on these glycogen stores for power. Once they deplete, you encounter the typical “fatigue wall.” Thus, nourishment after exercise is crucial. As Miss Vanja Kovacic outlined, "Carbohydrates after training help restore glycogen stores and, in combination with protein, hasten muscle recovery." This mix of carbs and protein enables your muscles to repair, replenish, and grow stronger after vigorous activity.GI sources throughout the day and more moderate-to-high GI sources around workouts, depending on when and how intensely you’re training.

Examples of low-GI carbs include:

oats, quinoa, barley, buckwheat
lentils, beans, chickpeas
whole grain pasta, brown rice
apples, pears, berries, and most vegetables

Examples of high-GI carbs include:

white bread, white rice
sugary cereals and pastries
soda, juice, candy
pretzels, fries, and many processed snacks

Smart carb choices give you sustained energy, better concentration, fewer cravings, and faster recovery from workouts.

Post-workout carbohydrates and protein help restore glycogen and support muscle recovery

BEFORE (Energy):

Banana
Peanut Butter Toast
Granola Bar
Oats
Dried Fruit
Caffeine (e.g., black coffee)

AFTER (Recovery):

Protein Shake
Greek Yoghurt with Berries
Cottage Cheese
Avocado on Toast
Lean Protein (Chicken, Fish, Eggs)
Veggies with Quinoa

NUTRITION TIP: FITNESS FUEL-UP

SUITABLE FOR: WEIGHT TRAINING & CARDIO

Foods with a High Glycemic Index (Raise Blood Sugar Quickly)

Common Examples:

1. White Bread & Bagels

2. White Rice & Rice Cakes

3. Potatoes (especially mashed or fried)

4. Instant Oatmeal

5. Sugary Cereals

6. Dates & Pineapple

7. Honey & Sugar-Sweetened Drinks

Choosing foods with a lower GI can help manage blood sugar levels and support sustained energy.

List of low Glycemic foods to keep in mind!

Drinks

Coffee (no sugar)
Tea (no sugar)
Water
Dairy milk
Plant-based milks (except oat milk)
Stevia-sweetened sodas

Fruits

Apple
Apricot
Blackberries
Blueberries
Cantaloupe
Cherries
Dates
Figs
Grapes
Grapefruit
Guava
Honeydew
Nectarine
Nopal
Orange
Papaya
Peach
Pear
Prunes
Raspberries
Strawberries
Watermelon

Non-Starchy Vegetables

Artichoke
Arugula
Asparagus
Baby corn
Bamboo shoots
Bean sprouts
Beets
Bell peppers
Bok choy
Broccoli
Broccoli rabe
Brussels sprouts
Cabbage
Carrot
Cauliflower
Celery
Chayote
Cucumber
Daikon
Edamame
Eggplant
Endive
Fennel
Garlic
Green beans
Hearts of palm
Leafy greens (all varieties)

Animal Proteins

Beef
Bison
Chicken
Deer (venison)
Eggs
Fish and seafood
Lamb
Pork
Quail
Turkey

Fats

Avocado
Butter
Coconut
Cooking oils
Nuts and nut butters
Olives
Seeds and seed butters

Grains

Barley
Brown rice
Durum wheat
Israeli couscous
Quinoa
Whole-wheat varieties

Other Low-Glycaemic Foods

Beans and legumes
Chickpea, lentil, and edamame pasta
Dairy products (no sugar added)

Fats & Proteins: The Essential Support System

While carbs offer quick and readily available energy, fats and proteins contribute to the ongoing functions that keep your body in top condition. They support your hormonal balance, muscle maintenance, cognitive performance, skin health, immune function, and metabolism as a whole. Fats are frequently misunderstood, but their value cannot be overstated.

Healthy fats assist your system in absorbing essential vitamins A, D, E, and K, support hormone production, and supply sustained energy. Given that the brain largely consists of fat, consuming high-quality fats has a direct impact on cognitive functions, including focus, emotions, and mental clarity.

Unsaturated fats, abundant in foods such as avocados, nuts, seeds, olive oil, and fatty fish, contribute significantly to heart health, inflammation reduction, and consistent energy levels. Moderation is key for saturated fats, as excessive consumption can negatively affect cholesterol. Trans fats, on the other hand, should be largely avoided due to their pro-inflammatory properties and lack of nutritional merits.

Healthy fats support brain function, hormone balance, and long-lasting energy

Proteins play a critical role in repairing the micro-tears in your muscles resulting from exercise. By supplying amino acids, they support the growth and strengthening of muscles. Beyond muscles, protein is essential for building enzymes, hormones, immune cells, and neurotransmitters that regulate mood. Miss Kovacic emphasizes the importance of active teens, particularly those who train regularly, to consume between 1.6 to 2.2 grams of protein per kilogram of body weight daily. While the concept may seem complex at first, the practical application is quite manageable. For instance, someone weighing about 60 kg would require approximately 96-132 grams of protein daily. This can be achieved by consuming a single chicken breast, a serving of Greek yogurt, and a few eggs throughout the day—well within the bounds of a balanced and reasonable diet. This intake does not equate to the extreme levels associated with bodybuilding.

Two fundamental categories of protein exist: complete and incomplete. Complete proteins contain all nine essential amino acids that the body cannot produce independently, with examples including eggs, chicken, fish, dairy, soy, and quinoa. In contrast, incomplete proteins, such as beans, nuts, rice, seeds, and lentils, must be combined with other foods to achieve a full amino acid profile. Combining incomplete proteins is quite simple: rice with beans or hummus with whole wheat pita are just two examples. Incorporating a palm-sized portion of protein into each meal is a straightforward strategy for satiety, equilibrium, and sustained nourishment.

Examples of protein-rich foods include:

chicken, turkey, fish, eggs
tofu, tempeh, edamame
beans, lentils, chickpeas
Greek yogurt, cottage cheese
nuts, seeds, nut butters

Protein Sources (Protein per 100g)

Plant-Based Protein

Chickpeas — 7g protein
Oats — 11g protein
Tofu — 13g protein
Brown rice — 3g protein
Quinoa — 4g protein
Lentils — 6g protein
Cashews — 18g protein
Peanut butter — 26g protein
Almonds — 23g protein
Avocado — 2g protein
Broccoli — 4g protein
Edamame — 12g protein

Animal-Based Protein

Eggs — 14g protein
Turkey mince — 25g protein
Chicken breast — 25g protein
Prawns — 18g protein
Tuna — 25g protein
Salmon — 25g protein
Pork chop — 19g protein
Ribeye — 19g protein
Duck — 27g protein
Semi-skimmed milk — 4g protein
Greek yoghurt — 9g protein
Edam cheese — 26g protein

Protein-rich foods provide amino acids essential for muscle repair and growth.

Balanced Eating vs. Common Misconceptions

Healthy eating habits shouldn't involve pursuing perfection or adhering to strict rules. The notion of "clean" or "perfect" diets perpetuated by diet culture can be misleading and counterproductive. These approaches often lead to metabolic slowdown, reduced muscle mass, and hormonal imbalances. In particular for adolescent girls, skipping meals or severely reducing caloric intake for extended periods hinders muscle growth rather than facilitating fat loss, which is typically not the desired outcome. Instead, focus on consistency and a balanced approach that supports your physical and mental well-being.

Another pitfall to be wary of is falling prey to "health-washed" or marketed foods. Although packaged as healthy, options like granola, protein bars, fruit yoghurts, and smoothies may contain hidden added sugars and lack sufficient dietary fibre. Their attractive packaging might seem nutritious at first glance, but their true ingredients reveal a less desirable nature. Authentic healthy eating involves constructing meals primarily from whole or minimally processed foods, which should constitute the majority of your diet.

Nutrition doesn't just affect your physical health; it also significantly impacts your mental well-being. According to Miss Kovacic, regular physical activity boosts mood by increasing serotonin and endorphins, while certain fats, particularly omega-3 fatty acids found in fish, walnuts, and flaxseeds, help maintain emotional balance, mental clarity, and brain development. During adolescence, when hormonal fluctuations are common and brain development continues, ensuring adequate nutrient intake, especially those crucial fats, has been shown to support emotional stability, cognitive function, and overall energy levels.

Developing healthy eating habits is a skillset that improves with practice. This includes planning balanced meals, becoming proficient in reading nutrition labels, cooking simple meals, and attentively listening to your body's hunger cues to foster sustainable lifestyle patterns. Achieving balance doesn't necessitate abandoning all treats or rigidly following strict rules. It means opting for nutrient-dense foods the majority of the time, maintaining flexibility without succumbing to guilt, and granting yourself indulgence without restriction occasionally.

Examples of whole-food swaps include:

flavored yogurt → plain Greek yogurt + fruit
granola bars → nuts or homemade energy balls
juice → whole fruit
white bread → whole grain bread
chips → roasted chickpeas

BUILDING SUSTAINABLE HABITS

Consistent and balanced nutrition becomes effortless when habits align with your lifestyle. Regularly fueling your body prevents energy fluctuations, ensuring steadiness throughout the day. Constructing well-rounded meals comprising vegetables, whole grains, protein, and healthy fats fosters satiety, reducing the temptation to overeat. Preparing straightforward meals at home allows you to carefully select ingredients, minimising potential hidden sugars or synthetic additives.

Hydration is a critical component of nutrition, as water significantly influences digestion, cognitive focus, athletic performance, and emotional stability. Strive for at least 2 litres daily—adjusting upward based on activity levels or sweating intensity. Proper hydration often results in enhanced energy levels, improved concentration clarity, and an overall sense of physical well-being among most individuals once their drinking habits are adequately addressed.

Nutrition and physical activity play a key role in mental wellbeing and emotional balance.

Marketing vs Reality

Mixed nuts (whole, natural)
→ Not: Processed granola bars
Grilled chicken breast
→ Not: Processed deli meat / sliced ham
Whole fruit (oranges)
→ Not: Fruit jelly/gelatin cups
Whole grain / brown bread
→ Not: White bread

Soda
→ Water with fruit slices
Cereals
→ Oatmeal or granola
Fresh salad with grilled chicken→ Not: Pre-packaged frozen meal

Real Food VS Processed Food

Why you need

WATER

Skin (80&)

Brain (75%)

Helps Body absorb neutrients

Lungs (90%)

Muscles (80%)

Bones (24%)

Helps convert food into energy

Bloood (85%)

Proper hydration supports focus, digestion, performance, and mood.

References;

The educational content on this page is based on the following authoritative sources and professional consultation.

General Guideline:
Academy of Nutrition and Dietetics. (n.d.). EatRight.org: Food, nutrition and health information. Retrieved 2025, from https://www.eatright.org

Specific Article 1:
Academy of Nutrition and Dietetics. (n.d.). Understanding food marketing terms. EatRight.org. Retrieved 2025, from https://www.eatright.org/health/wellness/nutrition-panels-and-food-labels/understanding-food-marketing-terms

Specific Article 2:
Academy of Nutrition and Dietetics. (n.d.). The basics of the nutrition facts label. EatRight.org. Retrieved 2025, from https://www.eatright.org/health/wellness/nutrition-panels-and-food-labels/the-basics-of-the-nutrition-facts-label

Expert Consultation:
Kovacic, V. (2025). Personal consultation and expert review on kinesiology and sports nutrition for adolescents. [Unpublished consultation].

Academy of Nutrition and Dietetics. (n.d.). EatRight.org. Retrieved 2025, from https://www.eatright.org

Harvard T.H. Chan School of Public Health. (n.d.). The glycemic index for carbohydrates. Retrieved 2025, from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/glycemic-index/

FREQUENTLY ASKED QUESTIONS

What foods should I focus on for a nutrient-rich diet?

Prioritise whole, minimally processed foods to ensure a broad intake of vitamins, minerals, and fibre. This includes vibrant vegetables, fresh fruits, whole grains like oats or brown rice, lean proteins such as eggs, fish or tofu and healthy fats from nuts, seeds and olive oil. These nutrient-rich choices provide sustained energy levels, bolster your immune system’s defences assist post-workout recovery processes, ultimately promoting overall health maintenance efficiently.

How can I read food labels better?

Begin by carefully examining the ingredient list—foods featuring concise and straightforward composition typically indicate lower levels of processing and superior nutritional value. Seek out higher fibre content and diminished added sugars. If sugar is listed among top ingredients, it signifies a higher likelihood of refined components and potentially less nutritious value. Additionally, be mindful of serving sizes, as manufacturers often manipulate these amounts to manipulate perceived health value.

How can I build a healthy relationship with food?

Prioritise nourishing your body over rigid restrictions. Cultivate mindful eating habits by slowing down during meals and tuning into hunger and satiety signals. Avoid categorising foods as inherently “good” or “bad”—instead, distinguish between everyday staples versus occasional treats. Embrace balance, flexibility, and experiment with cooking regularly to build skill sets, prioritise consistent choices over pursuing flawless execution, ultimately fostering sustainable dietary practices effectively.

Nutrition; Understanding of our Body