I recently overheard a conversation where one person said to another she would skip breakfast and just have some juice in her quest to lose some weight.

My professional advice is that although it is tempting to skip breakfast or other meals, it is not a wise idea. The juice will provide some needed energy in the form of sugars and also vital micronutrients such as vitamin C and minerals such as potassium, but more nutrients are needed to carry out body functions and the demands of an exercise programme.

Major and minor nutrients

Carbohydrates

This nutrient, in the form of starches and sugars, is vital for everyday health and the need for it increases in active individuals. The individual referred to above was being advised by her friend to cut carbohydrates from her breakfast and just have proteins and vegetables. Vegetables will provide some carbohydrates and it is important that we all have carbohydrates.

Complex starches are preferred over highly refined options and simple sugars should be minimised and used in moderate amounts for quick energy and hydration. In others words, wholegrain cereals, ground provisions and starchy fruits are excellent sources of complex carbohydrates. Each person should determine his or her carbohydrate need and eat within that range.

Proteins

Proteins are always important to build and repair tissues. They are important for enzymes, hormones and carriers such as haemoglobin and myoglobin. It is important that all our meals contain proteins with all of the essential amino acids which cannot be made in the body and therefore should be supplied in the diet. Active people frequently damage muscles, lose small amounts of blood and have an increased demand for good quality proteins which is bioavailable. Very lean meats, fish, legumes and nuts are good protein choices. Over cooking meats can make amino acids less available for metabolism.

Fats

This is another very important energy source for active people, but because it is the most concentrated source, a little goes a long way. So nuts, seeds, avocados and other healthy sources of fat are advised.

Vitamins and minerals

These are provided by all food groups, but fruits and vegetables are excellent sources of the water-soluble vitamins and minerals.

Water

Hydration is crucial for active people. Without adequate hydration, performance will be impaired and health risks increased. We need to eat to lose weight.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.