I ran into someone the other day. Someone whom I have not seen in a while. I was shocked at her appearance because she is easily a dozen years younger than me and I couldn’t help asking her if she was all right. She nodded in the affirmative and told me that maintaining her weight was driving her round the bend as it was very stressful. I asked her why and and what she told me sent shivers down my spine. To cut a long story short, she was starving herself to stay thin. Fruits for breakfast or no breakfast, exercising twice a day. More carbs for lunch and a meagre dinner ( a yogurt drink) with lots of coffee in between to keep her going. Every now and then the cravings took over and she went on a binge and the whole crazy cycle started all over again. I noticed she was edgy and irritable all the time. She confessed she was always tired. Which brings me to the eternal question in my mind…why do people think they have to starve to stay thin? Isn’t there any other way to fight the battle of the bulge? A healthy way…?
There certainly is….
What you eat every day determines how well your body is fueled and how efficiently it functions. Our bodies run – or drag – thanks to the food we consume.
Eating a clean, balanced diet with healthy choices from every group is essential to good health. We should eat a wide variety of grains, fruits, vegetables, protein, and dairy each and every day.
The food groups are divided based on the nutritional properties they offer. Foods we eat can be classified based on the amount of nutrients and the type of nutrients they provide for subsistence and survival.
There are seven major classes of nutrients and they are
- carbohydrates
- fibre
- fats
- protein
- minerals
- vitamins
- water
These nutrient classes can be classified either into macro nutrients or nutrients that are needed in large quantities and micro nutrients or nutrients that are needed in small amount. Macronutrients include the carbohydrates, proteins, fats, fibre, and water while the micro nutrients include vitamins and minerals.
Macro nutrients provide the body with energy (Water and fibre are exempted). Energy is measured in terms of kilocalories or joules. Micro nutrients like vitamins, fibre, minerals, and water do not provide the body with energy but they are needed for other purposes.
Carbohydrates include starchy foods such as pasta, rice, oats, potatoes, noodles, yam, green bananas, sweet potato, millet, couscous, breads, breakfasts cereals, barley and rye.
They give us energy, calcium and B vitamins. Wholegrain ones give us lots of fibre to help keep the digestive system healthy. A healthy diet would include 3-5 servings of carbohydrate a day.
These portions should be spread throughout the day and eaten with every meal, including snacks.
Protein contains meat, fish and eggs as well as vegetable protein, nuts, beans, peas, lentils, dals and soya. These foods give us protein, iron and some other minerals and vitamins. This helps the body to grow and repair itself. They are like building blocks for the body. Meat is a good source of iron. We should eat 2-3 servings of these every day.Milk and dairy products include milk, yoghurt, fromage frais, milkshakes, cheese – both hard cheese and soft cheese including soft cheese triangles. These foods contain protein and calcium and some vitamins like vitamin B12, vitamin A and vitamin D. Dairy products keep your bones and teeth healthy. The body absorbs the calcium in dairy foods easily. We should try and eat three servings of these a day.
Vitamins are vital for warding off disease and staying healthy. The body needs these micro nutrients to support its functions. There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B6, and D. Each vitamin plays an important role in the body, and not getting enough of them can cause health problems and disease. Vitamins are essential for healthy vision, skin, and bones. Vitamins may lower the risk of lung and prostate cancer, and they’re powerful antioxidants. Vitamins like vitamin C boost the immune system and help the body heal.
Much like vitamins, minerals help support the body. They’re essential for many body functions, including building strong bones and teeth, regulating metabolism, and staying properly hydrated. Some of the most common minerals are calcium, iron, and zinc. In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone creation, while zinc boosts your immune system and wound healing.
Fruit and vegetables includes fresh as well as frozen, tinned, dried and juices of fruits and vegetables. You should eat at least five portions of fruit and vegetables a day. Fruits are great sources of many vitamins, minerals and antioxidants that may help protect you from chronic diseases.
Fats and Sugars include butter, margarine, cooking oils, cream, salad dressings, chocolate, crisps, sugary soft drinks, sweets, jam, cakes, pudding, biscuits and pastries. These foods give us a lot of energy (calories) but not many nutrients. Junk foods are often high in fat, sugar and salt. It’s important not to have too many foods from this group too often.
Fibre is important for our digestive health and regular bowel movements. It also helps you feel fuller for longer, can improve choleste
rol and blood sugar levels and can assist in preventing some diseases such as diabetes, heart disease and bowel cancer.
Water is considered an essential nutrient because it is required in amounts that exceed the body’s ability to produce it. All biochemical reactions occur in water. It fills the spaces in and between cells and helps form structures of large molecules such as protein and glycogen. You can go for weeks without food, but you can’t last more than a few days without water. Water is absolutely crucial for every system in your body. It’s also the main thing you are made of. About 62 percent of your body weight is water. It improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation. Even mild dehydration can make you feel tired and impair your concentration and physical performance.
At the end of the day, you are what you eat, so why not “eatucate” yourself?
To Attend My Healthy Cooking Class And Food Tours CLICK HERE
Source:
