Inspiration Energy Snacks to Fuel your Aspirations

1. Snacking in between the meals is an effective way to add those extra nutrients in the diet which are usually missing
in our daily food intake. Eating snacks prevents you from overeating later in the day and boosts your metabolism
which triggers weight loss," The frequency of meals is also important as it maintains your metabolism and helps in
smooth digestion of our meals. Mini-meals should be taken in intervals of 2-3 hours so as to keep your metabolic
rate stable.
Out(in)spiration Energy (snacks) to Fuel Your Aspiration
As human beings (man) we have macro (protein, fats, carbohydrates, fiber, water) and micro nutrients (minerals,
vitamins) implanted within naturally in a form of chemical compounds.
About 30% -35% of the food we consume a day should be proteins cause it's the main component of all the body
cells (muscle, skin, hair) are proteins converted by enzymes to amino acids. These amino acids supports the stru-
ctural stability and development of the body and generate energy internally as kilocalories. Proteins provide 17kj
(4 kilocalaries) of energy per gram. While the expenditure of energy internally converts amino acids into glucose in
the digestive system and is absorb in the blood. Proteins nutrient contribution is 4 kilocalories of energy per gram.
Proteins
Recommended dietary allowance: Men 60 grams per day and women is 55 grams per day.
Probiotic Plain Yoghurt
Mixed Nuts
Dried Fruits
Tree nuts, botanically defined as dry fruit containing one
seed (rarely two) within the ovary wall that becomes hard
at maturity. How do you get all the benefits of various tree
nuts in one package? A handful of mixed nuts are nature's
own vitamin pill. Just like fruit and vegetables, nuts such as
almonds, Brazil nuts, cashews, chestnuts, hazelnuts,
macadamias, pecans, pine nuts, pistachios and walnuts.
Are good sources of dietary fiber, magnesium,
polyunsaturated fats, vitamin E, and antioxidants, all
of which may reduce risk of cardiovascular disease by
reducing insulin resistance, cholesterol concentrations,
lipid peroxidation and oxidative stress.Fruit, the third most nutrient-dense snack category, contains
high amounts of vitamin C, fiber, potassium, and magnesium,
and relatively low amounts of protein, calcium, vitamin D,
vitamin A, vitamin E, and iron. Dried fruit is highly nutritious
one piece of dried fruit contains about the same amount of
nutrients as the fresh fruit, but condensed in a much smaller
package. By weight, dried fruit contains up to 3.5 times the
fiber, vitamins and minerals of fresh fruit.
Drying removes the moisture from the food so bacteria,
yeast and mold cannot grow and spoil the food. Drying
also slows down the action of enzymes (naturally occurring
substances which cause foods to ripen). Dried fruit is fruit
that has had almost all of the water content removed through
drying methods. The fruit shrinks during this process, leaving
a small, energy-dense dried fruit. Raisins are the most common
type, followed by dates, prunes, figs and apricots. Other varieties
of dried fruit are also available, these include mangoes, pineapples,
cranberries, bananas and apples. Dried fruit can be preserved for
much longer than fresh fruit and can be a handy snack.
Therefore, one full hand of dried fruits
serving can provide a large percentage
of the daily recommended intake of
many vitamins and minerals. Dried fruit
details pdf
Today, yogurt is described by the United Nations' Food and Agriculture
Organisation and the World Health Organization as a fermented milk
product containing two strains of live bacteria, Lactobacillus delbrueckii
subsp. bulgaricus and Streptococcus thermophilus. Both strains must
remain active in the final product, with a total of at least 10 million
bacteria
Probiotic are live micro-organisms (bacteria) which when administered
in adequate amounts confer a health bene?t on the host (the gut). The
general benefit of probiotics on gut microbiota derives from creating a
more favourable gut environment, through mechanisms shared by most
probiotics. Scientific proven evidence that probiotic yoghurt has two
common general benefits often associated with probiotics, supporting a
healthy digestive tract and a healthy immune system.
link infograph probitics
Yogurt contains both micro-nutrients (vitamins and minerals) and macro-
nutrients (proteins and fatty acids). Yogurt contains high-quality protein,
including all nine essential amino acids in the proportions needed for
protein synthesis. Proteins in yogurt are more digestible than proteins in
standard milk, probably because the fermentation process starts to break
them down into smaller units. Yogurt is a well-recognised source of calcium,
but it also provides smaller amounts of many other micro-nutrients, including
potassium, zinc, phosphorus, magnesium, vitamin A, riboflavin, vitamin B5,
v i t a m i n B 1 2 a n d i n s o m e c o u n t r i e s , v i t a m i n D .
125 gram pot of plain probiotic yogurt provides 20% of an adult's recommend-
ed daily intake (RDI) of calcium, 21% of vitamin B2, 11% of vitamin B12, and
16% of phosphorus
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Enjoying a handful of nuts (30g) regularly as part of a healthy diet may reduce your risk of heart
disease and type-2 diabetes, and can help with weight management. A 30g serve of mixed nuts is
equivalent to a handful of nuts. (nutsforlife.com.au)
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Out(in)spiration Energy (snacks) to Fuel Your Aspiration

2. Carbohydrates
Dietary fiber
Recommended dietary allowance: Men 2330 kcal per day and women is 1900 kcal per day.
An average adult should take about 15 grams of fiber every day.
Fats
The nutrient contribution of fats is 37kj (9 kcal) per gram of
energy.
Classified as monosaccharide's (glucose) and polysaccharide (starch/fiber), they are the main source of body
energy, almost half of all total kilocalorie for a day. Simple carbs in (white bread, white porridge, rice and biscuits,
candy, sugary drinks). However, these foods are made with processed and refined sugars and do not have vitamins,
minerals or fiber. They are called "empty calories" and can lead to weight gain according to the NIH.
All carbohydrates function as relatively quick energy sources, simple carbs cause bursts of energy much more quickly
than complex carbs because of the quicker rate at which they are digested and absorbed. Simple carbs can lead to
spikes in blood sugar levels, which leads to type 2 diabetes.
Complex carbohydrates (polysaccharide) have three or more sugars. They are often referred to as starchy foods
and dietary fiber, they include beans, peas, lentils, peanuts, potatoes, corn, whole-grain breads, millet (mabele)
and cereals (oats & bran flakes).
While complex carbs provide more sustained energy. It's best to focus on getting primarily complex carbs in your
diet, including whole grains, vegetables and fruits.
Food such as whole-grains, brown rice, oats, muesli, bran cereals, whole wheat bread) are good carb's with high
nutrient value contribution to the body and they dissolve in water to be fermented by microbes in the human
digestive system to produce fatty acids which are easily to digested and absorbed by the digestive system to
increase nutrient value contribution, and they also contribute to the health of the gut and they decrease the spike
in the blood glucose sugar levels.
Not getting enough carbs can cause problems. Without sufficient fuel, the body gets no energy. Additionally,
without sufficient glucose, the central nervous system suffers, which may cause dizziness or mental and physical
weakness, according to Iowa State University. A deficiency of glucose, or low blood sugar, is called hypoglycaemia.
The nutrient value contribution of carbohydrates classified as polysaccharide (starch & fiber) is 4 kilocalorie of
energy per gram.
Provide energy, store vitamins and produce hormones during the chemical reactions. About 15% of our diet should
consists of fats classified as polyunsaturated, monounsaturated and omega 3 fatty acids daily in our diet in a form
of vegetable oil(poly), butter or margarine (mono).
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3. Water
Micro-nutrients (Minerals & Vitamins)
Vitamins
Without sufficient hydration, your body won't perform at its usual pace and you'll feel tired through the day. The
lack of fluid and electrolytes in the body will result in a decreased blood volume, and your heart will have to work
quicker, pump faster and make an extra effort to transmit crucial nutrients and oxygen to the brain, skin, muscles
and different organs of the body. Dull and droopy skin, the inability to focus, dizziness, confusion, lack of strength
and light-headedness are also some inevitable consequences of dehydration.
Inadequate oxygen supply to the brain leads to dilated blood veins, which in turn results in severe headaches. Also,
your frequent mood swings and irritability are signs that your body is asking for fluids.
Over 70% of our muscles are made up of water but dehydration inhibits the muscles to function properly, burn fat,
generate energy and initiate hunger. So, you're left with a considerably slow metabolism.
Research suggests within 10 minutes of water intake, body metabolism rate increases by 30% for both men and
women. Sufficient water in the system makes the calorie burning muscles perform better and helps you distinguish
between hunger pangs and thirst cues.
But the water caters to the needs of all the other organs in our body before reaching the skin. So to avoid flaky,
dull and wrinkled skin, you should down 7 glasses of water a day. Water is also constantly at work to maintain a
healthy balance of electrolytes in our body and prevent headaches and migraines. The presence of sufficient fluids
in the body ensures easy digestion.
Dietary minerals are chemical elements within the body, they need to come from a natural food source at the
present time they often come as artificially added diet as supplements. Minerals needed from natural food not
supplements are magnesium, potassium, phosphorus, iron, zinc, etc. the body need them in small amounts
(microgram quantities) cause they play a role in making chemical reaction happen faster without being changed
in enzymes internally. The flow of natural chemical rhythmic reaction internally in the human metabolism.
Are chemical compounds that occur naturally internally and the human body can produce them within from other
compounds, vitamins are essential in the diet in small quantities because they support metabolism, nerve muscle
functions, bone maintenance, cell production and the prevention of diseases.
All the above seven natural nutrient chemical compounds (macro and micro nutrients) are essential and they play
a vital role in the well-being, health and development of the body. Our daily aim should be to try to meet the daily
recommended dietary intake of all seven nutrients in our daily diets. Because insufficient, excessive and imbalance
consumption of nutrients lead to malnutrition, the lack of nutrients necessary for the growth, health and main-
tenance of vital functions of the human metabolism 2016/304569/07outinenterprise(PTY)LTD
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