Italian Quiche

Calories are a unit of energy. We need it to stay warm, move around and control other processes in our bodies. It is important to take in enough energy (calories) to keep your body functioning optimally. If you eat more than you use, you can either gain or lose weight if you don't eat enough. How much you need depends on your weight, gender and how active you are. 

Most of what we eat contains fat. Often it is a combination of saturated and unsaturated fats. When you get the right fats, your body gets energy. We should all eat a small amount of fat, because fat is a source of essential fatty acids and these contribute to the proper functioning of your eyes, brain and muscles. But we need to be careful about how much fat we eat and what types of fat, because too much saturated fat can cause weight gain or various diseases. 

Saturated fats are found in animal meat, butter, cream and cheese. But also in processed products such as biscuits, cakes and snacks. Too much can be bad for our heart and cholesterol levels, but unsaturated in nuts, avocados, some oils and algae help our heart stay healthy if we eat them in sufficient quantities. 

We all deserve a treat now and then, but try to limit your sugar intake. It is best to get sugar from fruit and plant-based milk, which also gives you the most nutrients.

We need salt in our diet to regulate the amount of water in our body and other bodily functions. But there is a strong link between consuming too much salt and poor health. Too much salt can increases the risk of disease.

Protein helps our muscles grow and repair, and provides essential amino acids. When it comes to protein, try to eat lean sources like beans, nuts, seeds, tofu, tempeh, meat substitutes and legumes.

Carbohydrates are a great source of energy and, with the exception of foods like potatoes, they are made from grains - like bread, pasta and cereals. We all need carbohydrates, but make sure you eat as many whole grains as possible and stick to brown bread, rice and pasta - they are much more nutritious.

Fibre is classified as a carbohydrate and is mostly found in plant-based foods. These include vegetables, fruit, potatoes, wholemeal bread, legumes and nuts. We should aim for about 30 grammes of fibre per day to keep the bowels healthy and ensure good bowel movements.