BASIC NUTRITION – WHAT YOU SHOULD KNOW THAT YOU WERE NEVER TAUGHT IN SCHOOL
We hear it all the time, we read about it, see it and hear about eating healthy, but what does it mean and how can you eat healthy?
As a person who has studied nutrition and worked in the nutritional field all my life, I shake myself at some of the misconstrued opinions people have around nutrition, healthy or otherwise. It’s not their fault!
I feel privileged that I acquired the knowledge at a young age to manage my diet and be able to make healthy choices.
It’s simple really and is all about balancing what you eat with what calories you expend and acquiring the right nutrients to live a healthy life.
So let’s jump in!
The following is a simplified version of the essential nutrients that humans need to carry on a healthy life.
Macro nutrients
You may have heard of macro nutrients. The word macro derives from a Greek word meaning “big.“ Versus micro (which we will talk about later), meaning small.
Macro or big simply refers to the size of the molecular structure of macro nutrients.
The 3 macro nutrients are, carbohydrate, protein and fat.
Carbohydrates are our primary source of energy. They are broken down by our bodies to produce energy or calories, which is a measurement of heat. Our bodies digest carbohydrates to its simplest molecular form, which is glucose. Because glucose is the smallest, simplest form of carbohydrates, only then can it enter into our bloodstream to travel around our bodies and be deposited where the glucose is needed and used as energy.
Carbohydrates are grouped into two categories, simple and complex carbohydrates as follows:
Simple carbohydrates
Complex carbohydrates
Refined grains such as white rice and pasta
Breads: white bread and buns, rye bread, crusty Italian bread, French stick, sourdough bread
White rice, white pasta
Unrefined grains –
Whole wheat breads
Brown rice, wild rice
Whole wheat pasta
Beans and lentils, seeds such as Quinoa or millet
Sweet potato
Rolled oats, buckwheat and barley
White and brown sugar, honey, molasses, syrups, Jams, jellies, candies
Corn niblets, peas, squash
Soda and drinks with added sugar
Fruits
It is important to distinguish between the two categories.
Complex carbs are healthy and the group to choose from. While some simple carbs are healthy like fruits and dairy products like milk, others listed above are not.
The difference between the two groups is that the complex carbs take more time to digest and therefore the glucose enter our blood stream slower making it easier for our bodies to handle.
The complex carbohydrates carry more nutrition in the “whole” grain. The outer layer of the grains, such as wheat and rice, have been stripped away leaving the inner part of the grain. There are nutrients in the outer layer such as Vitamin B that is taken away.
Simple carbs have been refined in manufacturing, taking the husks away from rice and grains. When manufacturing flour for white bread the flour is bleached. Simple carbohydrates take less time for our bodies to digest them. The result is that the glucose floods into the bloodstream too quickly casing high spikes in glucose throwing off the metabolism in our bodies, causing unhealthy affects.
Remember all carbohydrates simplest form is glucose. Our bodies can only metabolize this simplest form. All carbohydrates become glucose after digestion. That means any carbohydrate from sweet chocolate ice cream, to a banana to a slice of wholewheat bread to bowl of niblet corn.
The other key factor is if we consume more calories or less than we burn what happens? Calories are used to breathe, maintain body temperature and give us fuel for physical activity. In other words, every function our body carries out is fueled by carbohydrates. Simply if we eat more than we use the glucose gets converted to fat cells and we gain weight. If we eat less than we need we lose weight.
Simply put; to maintain a healthy weight we must balance our input of carbohydrates, with our output of energy.
TIP: Look for “whole” grains to be the first ingredient on the ingredient label. “Enriched wheat flour” “all-purpose flour” “unbleached flour” are all refined white flours and have much less fibre than whole grains.
Protein foods are meat, cheese, fish, shellfish, eggs and milk and milk products. Beans, nuts and legumes are also excellent sources of protein as well as grains such as brown rice and wholegrain pastas. Quinoa, chia seeds and hemp seeds are an example of “new grains” discovered to be packed with protein.
Protein is important for balanced and complete nutrition. Protein helps build, maintain, and repair our bodies. It keeps our muscles strong and our hair, nails, and skin healthy. Protein intake is especially important as we age, when faced with a medical condition or when physically active.
TIP: For healthy protein snacks, purchase some peanut or almond butter added to toast, crackers or apple slices. Or try nuts and seeds put on top of yogurt and salads!
Healthy fats are foods high in omega-3 fatty acids include oily or fatty fish such as salmon, sardines, nuts, and seeds such as walnuts, chia seeds, and ground flaxseeds, avocados, and foods fortified with omega 3, such as eggs, yogurt and soy beverages.
Fats are essential as an energy source like carbohydrates. The energy source from fats, however, is more concentrated in fat than glucose. Fats supply 9 calories per gram where carbohydrates provide 4 calories per gram. This means that calories obtained from fats are met more quickly from fats than from calories.
Fats also aide the absorption of vitamins A, D, E and K to be used by our bodies. Fats are required for cell structure and maintains the outer membrane of all cells in our bodies. Fats play a direct role in creating hormones such as estrogen and testosterone. Fats cushion and insulates our organs protecting them. Fat also forms the protective sheath around the nerves in the body which helps the nerves signals move more quickly.
There are different types of fats, they are:
Unsaturated Fats (Healthy): Found in fish, olive canola oil, avocados, nuts and seeds. They support heart health and lower bad cholesterol.
Saturated Fats: Found in red meat, full-fat dairy. These types of fats have to be limited due to the higher levels of cholesterol they contain.
Trans Fats: Found in processed fried foods and store-bought baked goods Eating too much can raise bad cholesterol and increase heart disease risk. Trans fats are becoming banned in Canada due to their unhealthy affects on the human body.
TIP: Research shows that margarine may be worse for your heart than butter because some brands contain large amounts of trans fats. The best choice is healthy liquid oil for cooking and baking. Canola or avocado oils are ideal when cooking with oil as they do not break down into harmful molecules at high heats. Where olive oil is more ideal to use in salad dressings or any purpose where heating is not involved.
Tip: Be creative, just as an artist uses colour a good guide is to vary the colours of the food you eat, to ensure a healthy diet!
Micro nutrients
Micro nutrients are essentially vitamins and minerals. They are required by the body in small amounts compared to macro nutrients.
Vitamins are organic compounds divided into two groups: water and fat soluble. This means that each dissolve in oil or water, are transported in the body in either form and stored in oil or water in the body.
Essential vitamins and minerals Dietitians of Canada suggest as you grow older to eat more of Vitamin B6, B12, D and minerals such as calcium and iron.
Vitamin A: Supports vision, immune function, and skin.
Vitamin B6 Supports brain health and over 100 enzyme reactions. It
can be found in potatoes (with peel left on), beans, meat, chicken, and fish. Vitamin B6 is vital to a strong immune system crucial as we age after the age of 50.
Vitamin B12 Maintains nerve cells and red blood cells. It gets harder to absorb after age 50, meaning we must eat more of it, which as meat, chicken, fish, and milk products.
Vitamin D is the sunshine vitamin absorbed through our skin from the sun. Helps build strong bones and absorb calcium. Foods usually high in calcium are fortified with Vitamin D. Calcium and vitamin D work together as a team in absorbing them into our bodies. High calcium containing foods are often fortified with Vitamin D for that reason. In the winter months fortify your intake with at least 600 iu of vitamin in vitamin pill form is suggested.
Vitamin C boosts immunity and helps heal wounds and keep our skin and membranes healthy. Foods containing this vitamin are citrus fruits, green or red pepper.
Other B vitamins are:
Vitamin B1 (Thiamin): Helps turn food into energy.
Vitamin B2 (Riboflavin): Supports energy release and cellular function.
Vitamin B3 (Niacin): Aids digestion and cellular metabolism.
Vitamin B5 (Pantothenic Acid): Helps break down fats and carbohydrates for energy.
Vitamin B6:
Vitamin B7 (Biotin): Promotes healthy hair, skin, and nails [0.5].
Vitamin B9 (Folate/Folic Acid): Crucial for cell growth and DNA formation.
Vitamin E: Acts as an antioxidant to protect cells.
Vitamin K: Essential for blood clotting and bone health.
Major Minerals are inorganic elements split into major minerals and trace minerals.
Calcium Builds strong bones and teeth. Daily requirements at age of 50 and above is 1200mg daily to keep bones and teeth strong and healthy. Calcium can be found not in just milk and milk products. Canned Salmon by eating the bones, beans and lentils, almonds, spinach, rhubarb, just to name a few.
Iron carries oxygen through the blood via hemoglobin. Good
sources are meat, poultry, leafy vegetables, cereals and in chocolate! We need iron to build healthy red blood cells that carry oxygen to our muscles keeping us mobile and active.
Sodium: Manages fluid balance and nerve signals (keep intake moderate). Sodium comes to our diets in the form of salt or sodium chloride. Too much sodium can raise our blood pressure and cause heart issues if not controlled.
Potassium: Regulates fluid balance and blood pressure. Bananas and oranges as well as potatoes are high in potassium.
Magnesium: Supports muscle and nerve function. Magnesium is forgotten and often considered as a mineral that we do not consume enough of. Seeds, nuts, legumes and whole grains consist of excellent sources of magnesium.
Other minerals are required in trace amounts, they are:
Phosphorus: Works with calcium to support bones and energy production.
Chloride: Helps maintain fluid balance and stomach acid.
Zinc: Strengthens the immune system and helps heal wounds.
Iodine: Regulates thyroid function.
Copper: Helps form red blood cells and iron absorption.
Manganese: Supports bone development and metabolism.
Selenium: Acts as an antioxidant for thyroid and immune health.
Chromium: Helps regulate blood sugar levels.
Molybdenum: Helps process proteins and genetic material.
In micro nutrient definitions there are trace elements such as boron, nickel, silicon and a few more that are required in ultra small amounts used for specific structural functions in enzymes. Phytochemicals and antioxidants such as carotenoids, flavonoids, and polyphenols that protect cells from damage. Lastly, Essential fatty acids and amino acids. While proteins and fats are major macronutrients, specific components like Omega-3 fatty acids or certain essential amino acids are sometimes grouped in micro nutrients because they act as precise regulatory molecules or cannot be made by the body.
In conclusion, you can see by the key and important roles each of the nutrients hold, it is so true, “You are what you eat”….. and so make all you eat count!
Happy Healthy Eating!