Food is packed with all sorts of vitamins and minerals, most of which is good for our bodies.  We are going to take a look at the role of three of the most important food components when it comes to managing your weight in 2014.

1. Carbohydrates
2. Fibre
3. Protein

These components help your body in different ways and it is important to ensure you are getting enough of each of them on a daily basis as part of a healthy and balanced diet.  Their impact on how you can manage your weight is explained below.

1. Carbohydrates:
Carbohydrates are nutrients that fuel your body and release the energy it needs to carry out functions on a daily basis.  They can be found in foods like bread, rice, pasta and cereal and are an important part of a balanced diet.  When it comes to getting carbohydrates into your diet, it’s important to ensure you manage your daily intake the right way.  Eating too many carbohydrates (or carbs) can lead to weight gain.  This is because your body turns carbs into sugar and this sugar is used to fuel your body. 

Any sugar that isn’t needed by the body is stored as fat which means excess intake of carbohydrates can lead to you putting on weight.  The recommended daily allowance (RDA) of carbohydrates is 230g – 300g but this can be increased if you are regularly training as your body will burn off more carbohydrates to provide energy to the body. 

Finding the right balance of carbs is important because, while eating too many carbs can result in weight gain, not getting enough carbs can also be bad for your body.  Low carb diets are extremely popular at the minute and while they can be a quick way to lose weight, carbs are an important part of a healthy diet and it is important to ensure you are getting them on a regular basis.  We recommend getting your RDA daily dose of carbs this year but try not to go overboard.

(Image Source:

2. Fibre:
One way of trying to lose weight this year through what you eat is by adding fibre to your diet.  Foods that contain fibre help to make you feel full without you having to eat lots and lots of food.  This feeling of being full will make you less likely to snack during the day, meaning you will tend to eat less as a result.  This will go a long way in helping you to lose or maintain your weight level in the coming 12 months.  Try to start the day with a high fibre breakfast as this will help fill you up until lunch making you less likely to reach for high sugar foods to fill the gap between breakfast and lunch. 

Foods that are high in fibre also take longer to chew and eat.  This process will send signals to your brain making you feel full quicker.  Fibre also helps to slowly release energy throughout the day and plays a big role in the performance of your digestive system, helping to ensure regular bowel movement which is also important in your weight management process.  Fibre can only be found in plant based foods so it is important to get a daily dose of fruit and veg into your diet. 

Foods which are high in fibre include:

• Berries
• Flaxseed
• Goji Berries
• Beans
• Brown Rice
• Oats
• Lentils

You can find out more about the benefits of fibre to your body by reading our previous blog post here.

(Image Source: Closer Diets)

3. Protein:
The final food group on our big 3 list for weight management in 2014 is protein.  Protein is extremely important for the body and is essential in the growth of cells, muscles and skin.  Protein also has an important role to play when it comes to your weight management.  While protein is important for the body, it’s important to ensure you don’t have a high fat diet due to your choice of protein this year.  This would mainly be down to eating meat that is both high in protein and fats (especially meat that is deep fried).  Your body will store this fat and it can result in you quickly piling on the pounds. 

As with carbohydrates, it is important to manage your daily intake of protein, adjusting it if you are training on a regular basis.  The RDA of protein for adults is between 45g and 55g so remember this when it comes to planning your New Year diet.  Eating the right type of protein (poultry, fish, nuts and dairy) can help contribute to weight management as it improves your muscle fitness and immunity.  Eggs are a great source of protein and studies have shown that eating 2 eggs for breakfast can boost weight loss by up to 65%.  Protein also helps to boost your metabolism levels and this plays a big part in your weight management.  Our shelled hemp is a food that is packed full of protein with 10.5g of protein per 30g serving, so try adding some hemp to your cereals and salads in 2014.

(Images Source: Health & Fitness Society)

So there you have it, manage your weight effectively in 2014 by watching your carb, fibre and protein intake.

Our range of super healthy seeds are packed full of great qualities for aiding the control of weight management as well as many other benefits including helping your immune system and digestive system and helping to maintain and develop strong teeth, skin and bones.  You can view our full range here and make the most of our great January offer which includes free delivery on all orders.

What do you plan to change about your diet and how do you plan to manage your weight in 2014?  Share your top tips with us on Facebook and Twitter and we will share some of our favourites.