A car does not run to its capacity if it does not have the right type of fuel and that of the highest quality and our bodies are the same way. They need proper fuel for peak functioning.

Golf is not at the top of the list when it comes to demanding sports yet it demands a lot. And, proper nutrition is key in getting your game up to par or par excellence.

If you had been slacking off in the department of nutrition, now is the time to examine your pantry and the morsels that make it to your mouth.

Make sure that you include in your daily meals enough of proteins, complex carbohydrates, and good fats that are the building blocks of a good diet. Let's examine them one by one.

Proteins Proteins that we consume are used to repair muscle tissues that are broken down during exercise and movement. Protein is the chief constituent of muscles and muscles are the structures responsible for making your body move. Those sleek swings and those controlled movements of the club have muscles playing behind the scenes.

Protein is composed of amino acids. There are essential amino acids that the body cannot produce and that it needs for proper functioning. These amino acids must be obtained from your diet. Protein sources such as dairy, eggs, fish, meat, and poultry supply the essential amino acids.

If you are a vegan, it will definitely pay to look into food combinations that will provide your body with all of the essential amino acids. For example, you can have a meal of either rice and beans, or corn and peas, or bread and lentils to get your supply of essential amino acids.

How much protein should you eat? Ideally, 15 to 20% of your daily calorie intake should come from proteins.

Carbohydrates Carbohydrates are the main class of food that are energy sources for our bodies. Sugars from fruit; starches from breads, cereals, fruits and vegetables; and fiber found in these foods are carbohydrates.

Simple carbohydrates are quickly digested and absorbed by the body. They can cause an increase in blood sugar levels in the body. Examples are refined sugars and the sugars from fruits, honey, molasses, corn syrup.

Complex carbohydrates are not as quickly absorbed by the body. They are the preferred carbohydrates to be included in a healthy diet as they supply a steady source of energy, give you the feeling of satiety for a longer period of time, and do not spike blood sugar levels. So, include more of vegetables, whole fruits, oats, wheat, barley, brown rice, potatoes with the skin on, all legumes--lentils, chick peas, black-eyed peas, and beans--kidney, pinto, fava, and black beans.

How much carbohydrates should you consume per day? Ideally, complex carbohydrates should supply 40 to 60% of your daily calories.

Fats Fats belong to another class of food that is essential for the body. Fats help our bodies to absorb some nutrients such as vitamins, they help in nerve transmission, they keep the skin and joints healthy, and when carbohydrates are in short supply, they serve as energy sources.

Some types of fats are healthy while others contribute to weight gain, heart disease, and even certain types of cancer.

Bad fats Saturated fats and trans fats are the bad guys that can clog arterial walls and cause the build up of plaque that leads to cardiovascular strain and heart disease. Saturated fats are mainly found in animal meats, and some oils such as palm oil and palm kernel oil. Trans fats include hydrogenated and partially hydrogenated oils and shortenings.

Good fats Monounsaturated fats such as those found in nuts, olive and canola oils are the good fats because they lower LDL cholesterol, which is bad cholesterol while increasing HDL cholesterol, which is good cholesterol.

Polyunsaturated fats work in our bodies the same way monounsaturated fats do. They are another category of good fats and they are found in fatty fish such as salmon, herring, mackerel, and sardines. Some plant-based oils such as flax, corn, soy, safflower and sunflower oils are also high in polyunsaturated fats. Omega 3 fatty acids belong to the group of polyunsaturated fats.

How much fat is necessary per day? Ideally, 20 to 30% of your daily calorie intake should be from the good fats.

So, knowing all these facts, let's do a meal overhaul…

If you had been having a muffin-and-coffee breakfast, have a change with cereal with milk, nuts, and fruit instead.

For lunch or dinner, if you had been having a Big Mac, eat a salad and chicken breast sandwich with whole grain bread instead.

If donuts satisfied your afternoon sweet tooth, why not switch to fruit with nut butters?

Step up your nutrition goals and watch your golf score rise!