We all need all of the macronutrients - but we may need different portions sizes, and different proportions, depending on many things including genetics, current health, age, life style, activity etc. Here is some information for you to apply as general guidelines.

Fats hold many key roles in your body:

Energy source

Structure of your cell membranes

Communication between cells – helpful for brain function!

Prostaglandins which regulate cell function are made from good fat

Skin integrity

Carry necessary vitamins A,D,E and K

Anti-inflammatory (omega 3)

Eating good fats helps ensure your healthy cholesterol production. Bad processed fats and sugars will interfere here.

Omega 3 fats are very lacking in the average western diet. Best sources are salmon, tuna, herring, mackerel, sardines, kahawai. Flaxseed is a good vegetarian option, but algae sourced omega3 has a greater ratio of omega 3 to other fats; also pumpkin seeds, chia seeds and walnuts will provide an amount of omega 3 in your diet.

Other great fats to include in your diet are extra virgin cold pressed olive oil, avocado, avocado oil, evening primrose oil, borage oil, lecithin. Butter or ghee (preferably organic) is superior to margarine - don’t go near that stuff!! Margarine is banned in a number of European countries because it is a hydrogenated or transfat, which damages cells through oxidation and causes inflammation. Coconut oil is not easily damaged and it boosts metabolism.

Avoid processed foods and any cooking oils bought in clear plastic containers. Any products known to contain hydrogenated or trans fats are spoiled fats, which damage the body.

It's important to eat at least 1- 1.5 gm quality protein per 1 kg ideal body weight daily.

Protein content of some foods (this data can vary on different data bases):

Beef and Lamb 20-40% protein depending on fat content. So 80gm of good meat would give approximately 28 gms protein.

Egg approx 8 gms protein per egg (15gm per 100 gms)

Fish 26 gms protein/100 gms

Chicken 30 gms protein per 100 gms

Mussels 10 gms protein in 50 gms of mussel meat

Cooked Quinoa 4.4 gms protein per 100 gms

Raw almonds 20 gms protein per 100gm

Cooked Red Kidney beans 8.6 gms protein per 100gms

Collagen 90% protein

Pea Protein 80%

Whey 80%

Quality protein is necessary for….

Healing

Building muscle

Neurotransmitter synthesis (memory and mood)

Immunity (antibodies)

Blood sugar balance

Hormone balance

Digestion

Liver function

Avoid processed cured meats that have artificial additives and preservatives.

Whole food carbs provide you with a mix of nutrients and fibre for healthy metabolism.

Vitamins, minerals, phytonutrients - micro-nutrients found in whole food carbs are important for the digestion of those carbs, providing enzymes and cofactors for metabolism so the carbs you eat can be used as a great nutrient and energy source.

Fibre - needed to support a healthy microbiome, digestion, detoxification and bowel function.

Stored Energy - as glycogen in the liver and muscles

Minimise sugar and refined carbohydrates. These products are devoid of the essential nutrients for metabolism. Refined carbs are the main cause of weight gain and the main food for overgrowth of unwanted microbes.

Choose wholegrain if eating breads (not whole meal), avoid pastry, crackers, muslei bars, biscuits, cakes, fizzy drinks – these are refined and high in sugar, they encourage an imbalance of your microbiome.

Avoid chemical sweeteners and “lite” varieties, these add to the detoxifying work your liver has to do.