Our diet should be made up of complex carbohydrates (five to nine portions per day), fruits and vegetables (four to nine- portions). proteins (three to five portions), and fat (under 30g). A complex carbohydrate is a carbohydrate that is not refined or processed. A portion is a regular serving size: a couple of medium size potatoes, for example. Bin eating die right foods doesn’t necessarily mean that you are getting enough nutrients. Refining and processing foods takes out most of the Nutritional value, and pesticides and oilier scents used in the growing process place extra demands on bodies. Before our food even reaches the supermarket it may be nutritionally deficient. Take extra steps to preserve the nutritional content your food.

• Eat the skins of vegetables if possible as it contain the vitamin.

• Don't cut, wash, or soak fruits and vegetables until you are ready to eat them. Exposing their cut surfaces to air reduces many of their nutrients.

• Eat brown, unpolished rice, and whole grains as it contains plenty of nutrients.

• Choice of fresh fruit and vegetable is vital as the nutritional value decreases with age. Frozen is a better option if you aren't going to eat the food immediately.

• Eat raw whenever possible: if cooking, use only a little water as too much boiling reduces the nutrients and vitamins of vegetable and fruits.

• If you do boil fruits or vegetables, use the water in your sauces.

• Eat organic food whenever possible. It may be a little more expensive, but you can be sure that the food you are eating has not been processed and has been grown without the use of pesticides.' and other chemicals.