| FUNCTION IN BODY | WHEN/HOW MUCH DO WE NEED? | BODY BLITZ COMMENTS |
| provides essential minerals and vitamins | Minimum 5 portions fruit and vegetables a day (see Step 1 for more about this). Spread out fruit and vegetable intake throughout day to avoid gastro discomfort. | Most people fall short of quota. |
| provides essential minerals and vitamins | Minimum 5 portions fruit and vegetables a day (see Step 1). | Most people fall short of quota. |
| good source of fuel for the body to use during the day | 3–4 servings a day. Keep to breakfast and lunch to match energy demands and energy delivery. Avoid in evening meal. | Most people mistakenly eat too much when trying to lose weight. Comfort eating of these starchy carbohydrates increases overall calorie intake leading to weight and body fat gain. |
| provides instant energy into the bloodstream causing the blood sugars to rise and then sharply fall | Keep to absolute minimum. Obtain sugars from natural fruit sources. | The 4–6 p.m. time zone – the quick sugar fix craving increases intake of these simple sugars. Avoid the Vitamin J(unk) diet. |
