Frequently Asked Questions

Carbohydrates

Except for meat and eggs, carbohydrates are found in almost every food group

Cauliflower rice and zucchini- or shirataki noodles for pasta.  Brown rice and wholewheat pasta will also be a better option than white rice and normal pasta.

Mashed, potatoes are a high GI carb.  But when cooked and cooled, potatoes are low GI.  Potatoes contains little other nutrients than carbs, so sweet potatoes will be a better choice.  Bananas, especially when just-ripe, contains Resistant Starches and feeds healthy gut bacteria, support colon health, and help combat diabetes and obesity

Low-carb diets are not always the answer, as too little carb intake will cause lean tissue to be used as protein, or ketone bodies (energy from fat).  For a healthy lifestyle, the general recommendation is to get 45% to 65% of your daily energy from carbohydrates, aiming for 50 to 100 grams of high-quality complex carbohydrates per day, including 25 to 38 grams of fiber

Your body will be forced to break protein down from your muscles and liver to create glucose. Fat can also be used as an alternative fuel source, which produces compounds called ketone bodies.

Yes.  Choose complex carbs and limit sugars and processed carbs (soft drinks, fruit juices, biscuits, cakes, chocolates, boxed cereals, and condiments)

Type 2 Diabetes is a common lifestyle disease.  It is when cells fail to respond to insulin.  It is usually accompanied by obesity and results from insulin resistance and insufficient insulin secretion.  To manage, balance food portions and choices.  Eat at regular, scheduled times and opt for similar amounts of carbs per meal.

Simple, processed carbs move rapidly through your system and spikes blood sugar leading to a sudden drop thereafter.  This affects energy levels, mood, and body weight.  Bloating can be caused by undigested carbohydrates in your large intestine, where gut bacteria ferment them. This fermentation process produces gases which cause distension

Both reduce carbohydrate intake, but they are not the same thing. A low-carbohydrate diet allows low, but enough carbohydrates to include vegetables, fruit, legumes, dairy and, in some cases, whole grains.  Protein intake is often higher, and healthy fats make up the remaining energy needs.

A ketogenic diet is much more restrictive. It is designed to place the body into ketosis, a metabolic state in which fat becomes the body’s primary fuel source and ketones are produced by the liver. To achieve this, carbohydrate intake is typically limited to around 20–50 grams per day, with most calories coming from fat.

Consume a balanced meal 1–4 hours before exercise.  Choose foods that are lower in fat and fibre before training to reduce the risk of gastrointestinal discomfort and aim to eat within approximately 30–60 minutes after exercise.

No. Your body uses carbohydrates for energy regardless of the time of day. Weight gain occurs when you consistently consume more energy than your body uses over time, not simply because you ate carbohydrates in the evening.  A balanced evening meals that include vegetables, whole grains or legumes, lean protein and healthy fats can be beneficial, as it can support the production of serotonin and melatonin, hormones involved in relaxation and healthy sleep.  Avoid large portions of highly processed foods and sugary snacks eaten late at night can make it easier to exceed your daily energy needs.

The RDI for endurance training is Carbohydrates: 55–65%;  Protein: 10–20%;  Fat: 20–30%

Protein

Complete proteins contain all nine essential amino acids your body cannot produce on its own (e.g., meat, poultry, fish, eggs, and dairy). Incomplete proteins lack one or more essential amino acids and are mostly plant-based, though combining them creates a complete profile (e.g., beans and rice).

Top animal sources include venison, salmon, eggs, and Greek yogurt. Top plant sources include lentils, tofu, and edamame.

The baseline daily requirement is 0.8 g per kilogram of body weight. However, active individuals or those aiming to build muscle typically need between 1.4 g and 2.0 g per kilogram.

Protein promotes satiety, helping you feel fuller for longer while stabilizing blood sugar and preventing overeating. It also protects existing muscle mass when you are in a caloric deficit.

Consuming protein shortly after exercise (within 1-2 hours) can help your body repair muscle damage and promote muscle growth.

According to authoritative sources like Harvard Health Publishing, a high-protein diet is generally safe for healthy adults without pre-existing kidney conditions.

Yes. You can meet your daily requirements using plant-based options like tofu, tempeh, lentils, chickpeas, and a variety of nuts and seeds if you combine them in the right combinations to provide complete proteins.

If you need a supplement, blends combining pea and rice protein are popular and highly effective because they create a complete amino acid profile similar to whey.

Whey is a fast-digesting, complete milk protein rich in leucine, making it ideal for muscle synthesis. It is highly recommended for people trying to hit daily protein targets quickly.

Whey isolate is purer, filtering out most fats and lactose, making it better for individuals with lactose sensitivity. Whey concentrate is usually less expensive but contains slightly more carbs and fats.

Fats

Not at all. Fat is one of the three essential macronutrients and plays vital roles in energy production, hormone production, brain function, cell structure, and the absorption of vitamins A, D, E and K. The key is choosing the right types of fat.

Healthy fats include:

  • Olive oil
  • Avocados
  • Nuts
  • Seeds
  • Fatty fish such as salmon, sardines and mackerel

These foods contain mostly unsaturated fats that support heart and brain health.

Try to limit:

  • Trans fats (found in some processed foods)
  • Highly processed fried foods
  • Excessive amounts of saturated fat from processed meats and ultra-processed foods

Whole foods containing saturated fat, such as dairy or unprocessed meat, can still be part of a balanced diet.

Saturated fats have no double bonds in their chemical structure and are usually solid at room temperature.  Unsaturated fats contain one or more double bonds and are usually liquid at room temperature. They are generally associated with better heart health.

No. Cholesterol is found naturally in animal foods such as eggs, meat and dairy. Your liver also produces cholesterol because your body needs it to make hormones, vitamin D and bile acids.

For most healthy people, moderate egg consumption does not significantly increase the risk of heart disease. Overall dietary pattern is far more important than one individual food.

Omega-3 fats are essential fats that help:

  • Reduce inflammation
  • Support brain health
  • Protect the heart
  • Maintain healthy vision

Good sources include salmon, sardines, mackerel, trout, flaxseed, chia seeds and walnuts.

Omega-6 fats are also essential and play important roles in growth and immune function. Most people consume enough Omega-6, but balancing them with adequate Omega-3 intake is important.

Eating fat alone does not cause weight gain. Weight gain occurs when you consistently consume more energy than your body uses, regardless of whether those calories come from fat, carbohydrates or protein.

Not necessarily. Research increasingly shows that diet quality matters more than simply reducing fat intake. Healthy fats can be an important part of a balanced eating plan.

Nearly 60% of the brain is made up of fat. Healthy fats, particularly Omega-3 fatty acids, help maintain memory, learning and normal brain function.

Good everyday choices include:

  • Extra virgin olive oil
  • Avocado oil
  • Canola oil (for higher heat cooking)

Choose oils appropriate for the cooking method and avoid repeatedly heating the same oil.

Weight Management

Eating too little can make it difficult to meet your nutritional needs and may reduce your energy levels, but body weight is influenced by many factors including physical activity, sleep, stress, medications, hormones, and overall dietary pattern. Sustainable weight management usually comes from balanced eating habits rather than severe restriction.

There is no single best diet. The most successful eating plan is one that:

  • Provides adequate nutrition
  • Includes foods you enjoy
  • Can be maintained long term
  • Fits your lifestyle

No. Carbohydrates are your body’s preferred energy source. Weight gain results from consistently consuming more energy than your body uses, not from carbohydrates alone.

Yes. Nutrition plays a major role in weight management. However, combining healthy eating with regular physical activity provides the greatest health benefits.

Possible reasons include:

  • Too little protein
  • Too little fibre
  • Poor sleep
  • Stress
  • Dehydration
  • Large amounts of highly processed foods

Foods that combine protein, fibre and healthy fats, such as:

  • Greek yoghurt with berries
  • Eggs
  • Lentils
  • Beans
  • Oats
  • Nuts
  • Vegetables

Yes. Chronic stress can influence appetite, food choices and eating habits, making weight management more challenging.

Excess fat around the abdomen, especially visceral fat, is associated with an increased risk of type 2 diabetes, heart disease and metabolic syndrome.

Healthy, sustainable weight loss is gradual. Rapid weight loss is often difficult to maintain and may increase the risk of losing muscle rather than fat. Aim for 0.5 – 1 kg per week.

Some people find calorie tracking helpful, while others do better by focusing on portion sizes, whole foods and mindful eating. The best approach is the one you can maintain consistently, while taking clues from your body into account.

Not necessarily. Some people enjoy breakfast and others do not. What matters most is the overall quality and balance of your diet throughout the day.  A regular breakfast was however found to decrease BMI, blood pressure and blood lipids. A protein-rich breakfast further improves satiety and diet quality.  Aim for a big breakfast, medium lunch and small dinner.

Absolutely. A healthy lifestyle does not require perfection. Enjoying occasional treats in moderation can make healthy eating more enjoyable and sustainable.  Plan for these using your discretionary calories.

Daily changes are normal and may reflect differences in hydration, sodium intake, digestion, glycogen stores and hormonal changes rather than changes in body fat.

Many people rely on restrictive diets that are difficult to maintain. Building sustainable habits, such as eating balanced meals, staying active, getting enough sleep and managing stress, is more likely to support long-term success.