hey there,

i have recently had a diet nutrition analysis done as part of a research group for a local uni, and the results basically say that i dont eat enough carbs or fat(!). im apparently down by 50-100g carbs a day and 15+grams of fat! they were quite impressed that my saturated fat level averaged5-10g a day rather than the GDA max of 20g, and actually encouraged me to eat more good fats!

so how can i eat more good fats and carbs? i know nuts and seeds but they can be high in calories. i already eat salmon once a week and take cod liver oil (this wasnt included in the study).

maybe i should have peanut butter on toast every day lol

Hi there,
things that have good fats are going to be higher in calories than other foods because fat contains more calories per gram than carbs or protein but that doesn't mean you should avoid them as they are still healthy never the less. Other foods high in unsaturated fats are things like avacados, pinenuts (good to toast by dry frying and then sprinkled over a salad or pasta), nut butters (like your peanut buttter!), houmous, any oily fish and oils like olive, rapeseed etc... so things like houmous or peanut butter on toast or an oatcakes would make a great snack or light meal.

Carbohydrates...the less refined the better so wholegrain things like bread, pasta, rice, quinoa, oats, rye crispbreads (again, perfect teamed up with houmous or nut butter!), pulses like beans and lentils are also good.