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GETTING STARTED
So you are ready to adopt a healthy diet but aren't sure where to start? In this
section we will give you simple tools to guide you towards healthy eating. You
will need to learn some nutritional basics such that you won’t be easily influenced
by misleading, half-truths by a wide range of sources. We hope that the
information provided will equip you with the necessary knowledge to sort through
the latest research, advertisement and advice and empower you to make
meaningful and lasting changes to your nutritional plan.
Phytonutrients are nutrients that do not fit into the above categories but are
equally critical in ensuring good health.
Water - has no calories or nutrients per say, but it keeps you hydrated. It makes
up about 70% of your body weight. It is essential and is the solvent in which all
the chemical reactions of life take place.
Oxygen (discussed under the topic of oxygenation)
LET’S BRIEFLY LOOK AT THE VARIOUS ROLES OF
THE NUTRIENTS.
Carbohydrates - Is the main source of energy for the body, in the form of
glucose. All of the cells in our body can use glucose for energy. Carbohydrates
also create an energy reserve when they form glycogen. Good sources are
fruits, vegetables, whole grains, beans and other legumes
Proteins are crucial for both structural and enzymatic functions. Tissue repair,
immune system functions and growth of children all require proteins. They are
present in every living cell for example in the skin, hair, cartilage, muscles,
tendons and ligaments. Important biomolecules like hemoglobin, myoglobin and
various lipoproteins that carry oxygen and other substances within the body are
also made up of proteins. Proteins hold together, protect, and provide structure
to the body. As enzymes, hormones, antibodies, and globulins, they catalyze,
regulate, and protect the body’s chemistry.
Protein is not usually used for energy, however, if the body is not getting enough
calories from other nutrients or from the fat stored in the body, protein will then be
used for energy. When eaten, the proteins contained in foods are broken down
into amino acids. Sources of protein are fish, meat, poultry, eggs, dairy products,
nuts, beans, and other legumes.
Note: Protein that comes from animal sources contains all of the essential
amino acids that we need—they are called ‘complete proteins’. Plant sources of
protein, on the other hand, do not contain all of the essential amino acids.
Fat is the most concentrated and energy efficient form of food. It is an essential
component of cell membranes, insulates and acts as a shock absorber for bones
and organs and assists in growth, development and brain functions. Some
essential fats are also required for the formation of hormones. Good sources are
animal and dairy products, fish, nuts, seeds and oils.
Carbohydrates, proteins, and fats supply 90% of the dry weight of the diet
and 100% of its energy.
Vitamins and minerals facilitates thousands of essential reactions and
processes in the body but they do not provide energy. They have unique roles
to play in maintaining your health. Vitamin A helps fight inflammation, while many
of the B vitamins assist in deriving energy from the foods you eat each day. It is
now well established that the sunshine vitamin D is one of the most important
ant-cancer nutrient as it is involved in switching on or switching off more than
2000 genes. It is also critical to immune system function.
Minerals help to maintain normal body’s biochemistry and metabolic stability
and aids immunity, inflammation, detoxification, oxidation and normal cell
growth. For example calcium gives your bone strength and density and also
builds and maintains strong, healthy teeth. Potassium keeps muscles (including
heart muscle) and the nervous system functioning normally, iron transports
oxygen through your blood and zinc helps keep your immune system strong,
helps your body fight infections and repair cells.
Sardine fish (as above) give you the following nutrients: protein, fat, vitamin D,
B2, B3, B12, minerals such as phosphorus, calcium, potassium, calcium and
trace minerals including iron and selenium.
NUTRITIONAL DEFICIENCY
Nutritional deficiency occurs when the body doesn’t absorb the necessary
amount of nutrients. Nutrient deficiency can lead to a variety of health problems
such as problems of digestion, skin problems, stunted or defective bone growth
and cancer.